Intuitive eating is a nutrition philosophy developed in 1995 that focuses on listening to the body's hunger cues rather than focusing on dieting. The 10 principles of intuitive eating encourage rejecting dieting mentality, honoring hunger, making peace with food, challenging rules around food, respecting fullness, finding satisfaction from food, dealing with emotions without using food, respecting the body, exercising for health rather than weight control, and honoring nutrition. Intuitive eating teaches creating a healthy relationship with food and body through attentiveness to physical and emotional hunger cues.

1. Intuitive Eating

2. Outline
• History Of Intuitive Eating
• Introduction
• Intuitive Eating VS Mindful Eating
• 10 Principles of Intuitive Eating
• Hunger scale

3. History
• Evelyn Tribole and Elyse Resch coined the
name in 1995 their book, Intuitive Eating.
• Its Focus was on how to let go of dieting and
become an intuitive eater.

4. Continue….
• "Fletcherism" is defined in dictionaries
as eating according to hunger, and is named
for American nutritionist Horace Fletcher
(1849–1919).

5. Introduction
• Intuitive eating is a nutrition philosophy
based on becoming more attuned to the
body's natural hunger signals.

6. Introduction
• It is a more effective way to attain a healthy
weight, rather than keeping track of the
amounts of energy and fats in foods.

7. • Intuitive eating is an approach that teaches
you how to create a healthy relationship with
your food, mind, and body
Introduction

8. What is meant by Intuitive?
• Intuitive means having the ability to
understand or know something without any
direct evidence or reasoning process.

9. One who eats Intuitively
• Acknowledges there is no right or wrong way
to eat.
• Accepts one’s eating experiences are unique.
• Directs awareness to all aspects of food and
eating.
• Looks at immediate choices and direct
experiences associated with food and eating.

10. Intuitive Eating VS Mindful Eating
Intuitive Eating Mindful Eating
1- Intuitive Eating includes
physical activity for the sake of
feeling good.
2- It rejecting the dieting
mentality, using nutrition
information without judgment,
and respecting your body,
regardless of how you feel
about its shape.
1- How to eat a raisin using a
mindful approach.
2- Mindful eating is a process
of paying attention to your
actual eating experience,
without judgment.

11. Principles of Intuitive Eating
• Intuitive Eating philosophy is based on the 10
principles.

12. Reject the Diet Mentality
• This principle focus on use our body as our guide.
• We fail because most diets go against what our
bodies actually want.
• Learn what works for you and what doesn’t.
• Reject the false hope of quick weight loss

13. Honor Your Hunger
• Keep your body biologically fed with adequate
energy and carbohydrates.
• We should be eating when we’re hungry to
keep our metabolisms going.
• Hunger is GOOD, love being hungry, because
then we eat!

14. Make Peace with Food
• Making peace with food means giving yourself
permission to eat.
• Learn that you body just wants to feel good
• Feeling good will come from incorporating
nutritious food into your diet too.

15. Challenge the Food Police
• Scream a loud "NO" to thoughts in your head
that declare you're "good" for eating minimal
calories or "bad" because you ate a piece of
chocolate cake.

16. Respect Your Fullness
• Listen for the body signals that tell you that
you are no longer hungry.
• Observe the signs that show that you're
comfortably full.

17. Discover the Satisfaction Factor
• Ask Yourself What You Really Want to Eat.
• Eat in a Pleasant Environment
• Check in and Stop When You’re Satisfied

18. Honor Your Feelings Without Using
Food
• Find ways to comfort , nurture, distract, and
resolve your issues without using food.
• Anxiety, loneliness, boredom, anger are
emotions we all experience throughout life.

19. Respect Your Body
• Accept your genetic blue print
• Stop body bashing.
• Your body deserves to be fed, treated with
dignity, and dressed comfortably.

20. Exercise--Feel the Difference
• Be active and feel the difference.
• Exercise has proven to be a beneficial both
immediately and over the long term.

21. Honor Your Health
• Eat a variety of foods per day including:
Grains
Fruits and vegetables
Protein
Calcium source
8 glasses of water
Get enough sleep

22. Skills of Intuitive Eater
• Intuitive Eater must learn
How to listen to your body?
How to give in physical hunger ?
How to listen what I was hungry for?
How to stop when satisfied?

24. Benefits of Intuitive Eating
• A non-diet approach
• Not scary
• Realistic and doable
• Advocates self-acceptance and body acceptance
• Compassionate and nonjudgmental
• For everybody
• Provides clarity
• Holistic approach

25. Hunger scale