What is Intuitive Eating

Food and eating are natural and instinctual.  All humans need to eat, and,  we are all born with the innate ability to eat and nourish our bodies, yet many individuals struggle and suffer unnecessarily on a daily basis with this aspect of life. Eating, a basic need, is meant to be enjoyed, nourish, bring pleasure and connection to our lives— is that your experience? If not, intuitive eating may be your next step?

The first principle of Intuitive Eating (IE) is: “Reject the Diet Mentality”, why, because “diet culture” and diet mentality have confused us deeply, thus impeded our ability to eat intuitively, as we did as a child. We have become rule and externally driven with our food and eating vs using our body’s internal wisdom as nature intended.  Ever notice how some people don’t fuss much about food — they eat when they are hungry, they eat what they like or want, and stop when they are full ??  That’s what intuitive eating looks like.

Intuitive Eating is NOT a diet or a specific way to eat, it is a process to help you get back to a natural way of eating.  Only you know what your body needs and feels, or what foods satisfy you over others. Intuitive Eating is based on 10 principles which help you reconnect with and honor your body cues of hunger and fullness, address emotions without using food and gives full permission to eat  — often the hardest concept to understand.  In other words, it helps us to attune to mind and body by integrating our intuition, emotions and wise mind, ultimately leading to authentic health,  and, a healthy relationship with food.

The book Intuitive Eating was first published in 1995 by Evelyn Tribole and Elyse Resch, two dietitians needing to provide a better way for their clients who struggled with weight and chronic dieting, the book is now undergoing the 4th revision.  There are currently more than 100 studies associating  IE with healthier eating patterns, lower BMI’s, lower triglycerides, blood sugar control, body appreciation, increased self-esteem, wellbeing and more.  It has become a standard of care in treating those who have weight and body concerns and disordered eating. I find it works for all as it is our natural way to eat and does not have the negative side effects that result from dieting.  This work is profound and resonates with most of my clients as they are grateful to finally learn to trust themselves and develop a healthy relationship with food, body, and self.

Intuitive Eating Principles

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food 
  4. Challenge the Food Police 
  5. Feel Your Fullness
  6. Discover the Satisfaction Factor
  7. Cope with Your Feelings Without Using Food
  8. Respect Your Body
  9.  Exercise: Feel the Difference
  10. Honor Your Health with Gentle Nutrition


Source: Tribole, E. & Resch, E. (2012), Intuitive Eating, New York, NY,  St. Martin’s Griffin

Leave a Comment

Other blogs you may enjoy:

Tired of Cooking During Covid – need some simple, comforting ideas for fall?

The novelty of cooking is wearing off for many.  At first, it was fun to have more time to cook–if you were privileged enough to work from home. After months of sheltering at home, and,  perhaps cooking more than we are use to, apathy is setting in.  A frequent complaint I hear from clients is…

Is self care even possible during a pandemic?

This pandemic is turning out to more than any of us could have imagined!  It is also beyond pervasive as it affects all of humanity. This Covid -19 virus will change our external and internal worlds in some way forever.  When we get to the other side, I hope we are left with a kinder,…

Simple Aspirations for 2020

Even though this post is a little late, ok, I admit, it is very late! I still wanted to post it as I think it is always helpful to tune in and reflect on what matters most.  Since new years resolutions are often unsustainable,  consider setting an intention for the year instead.  To clarify, an…

To cook or not to cook?

We all know how difficult it can be to get food on the table night after night, especially after a full day’s work.  You are tired, a hungry partner or kids await,  and you don’t have anything planned for dinner.  So, the easiest thing to do is to stop and pick something up or run…

Simple meals – Sheet Pan Pesto Chicken and Roasted Vegetables

This simple meal is tasty and satisfying for the whole family. You can always hold the pesto on a couple pieces of chicken if someone doesn’t like pesto.  Have your ingredients on hand  for a quick weeknight meal. Enjoy it with home made garlic bread—spread a little butter or olive oil on any bread you have…

Your Source for Body and Food Wisdom

Hi and welcome to my newly updated website and blog.  I am here to provide guidance, support and a different perspective about food and eating, weight, health, and your body.  As a nutrition professional for more than 25 years, I have seen so many individuals and families painfully struggle with body and weight concerns, most…


5 Strategies to Cultivate Intuitive & Mindful Eating

Something went wrong. Please check your entries and try again.
Silvina Cox_Expert

Hi, I’m Silvina Cox, M.P.H, R.D.N. As a Registered Dietitian and Intuitive Eating Coach, I combine the science of nutrition with weight-neutral best practices that honor you and your body’s wisdom. It is my joy to help you find vibrant health, your natural weight, and lasting peace with food and your body.