Intuitive eating - you’ve probably heard of it but what is it exactly. So many of our health coaching and wellness retreat guests have questions about intuitive eating so we thought we’d break down what it is and how to implement it for those wondering.

Have you ever felt trapped in the cycle of dieting—counting calories, avoiding “bad” foods, and feeling guilty when you inevitably slip up? If so, you’re not alone. Intuitive Eating offers a refreshing alternative: a flexible, compassionate framework designed to help you rebuild a healthy relationship with food and your body.

At its core, Intuitive Eating is about tuning into your body’s natural cues—hunger, fullness, satisfaction—and learning to trust them again. Instead of following rigid rules, you get to honor your health while still enjoying food. It’s not a quick-fix diet, but a long-term approach that supports both physical and mental well-being.

Who Is Intuitive Eating For?

One of the best parts about Intuitive Eating is that it’s not a one-size-fits-all diet—it’s a flexible framework that can work for many different people.

It’s especially helpful if you:

Have tried every diet under the sun but always end up back where you started.
Struggle with food guilt or shame and want to enjoy eating again without judgment.
Feel disconnected from your body’s signals because dieting has taught you to ignore hunger or push past fullness.
Are tired of yo-yo dieting and want a more sustainable, long-term approach to health.
Want to focus on health beyond the scale, including energy, mood, and overall well-being.
Crave flexibility instead of rigid meal plans and food rules.

Intuitive Eating can also be a supportive approach for busy professionals, parents, and anyone looking for balance—because it teaches you how to eat in a way that fits your life, not the other way around.

The 10 Principles of Intuitive Eating

These principles, developed by dietitians Evelyn Tribole and Elyse Resch, guide the Intuitive Eating approach:

Reject the Diet Mentality – Diets don’t lead to lasting health or weight loss. Let go of the idea that “the next one” will work.
Honor Your Hunger – Listen to your body’s cues and respond with nourishment.
Make Peace with Food – Give yourself unconditional permission to eat all foods without guilt.
Challenge the Food Police – Quiet the negative voices that label foods as “good” or “bad.”
Feel Your Fullness – Notice when your body feels satisfied and respect that signal.
Discover the Satisfaction Factor – Food should be enjoyable; pleasure is part of healthy eating.
Cope with Emotions without Using Food – Find other tools for managing stress, sadness, or boredom.
Respect Your Body – Appreciate your body for what it does, not just how it looks.
Exercise for Joy, Not Calories – Move in ways that feel good rather than focusing only on burning calories.
Honor Your Health with Gentle Nutrition – Choose foods that support your health, but without rigid rules.

Strategies to Start Practicing

Making Intuitive Eating part of your daily life takes practice. Here are a few ways to begin:

Listen to your body: Check in with hunger and fullness before, during, and after meals.
Skip food rules: Allow yourself to enjoy foods without labeling them “good” or “bad.”
Eat mindfully: Slow down, savor the flavors, and notice how food makes you feel.
Reflect, don’t restrict: A food or hunger journal can help you notice patterns without judgment.
Show self-compassion: Be kind to yourself—progress isn’t about perfection.

Mindful Eating in Practice

Mindfulness is a powerful tool within Intuitive Eating. When you’re present at meals, it’s easier to notice what your body needs.

Before You Eat:

Am I truly hungry?
What am I in the mood for?
How do I want to feel afterward?

While You Eat:

Sit down without distractions (no scrolling or TV).
Chew thoroughly and pause between bites.
Check in halfway—am I still hungry or satisfied?

After You Eat:

How does my body feel?
Did I enjoy my meal?
Do I feel comfortably satisfied?

Action Steps You Can Try This Week

Getting started doesn’t have to feel overwhelming. Here are three simple practices to ease into Intuitive Eating:

Create a Hunger & Fullness Journal
Use a 1–10 scale before and after meals (1 = starving, 10 = overly full). Notice patterns without judgment.
Practice the 5-Minute Meal Check-In
Pause before eating to notice hunger, emotions, and cravings. Check in again halfway through your meal to decide if you’re satisfied.
Introduce a Mindful Meal Once a Day
Pick one snack or meal to eat without distractions. Focus on flavors, textures, and how your body feels.

LAST THOUGHTS

Intuitive Eating isn’t about perfection—it’s about reconnecting with your body’s wisdom and breaking free from food guilt. By practicing mindfulness, honoring your hunger, and showing yourself compassion, you can build a healthier, more sustainable relationship with food.