Today, we’ll dive into the final principle of Intuitive Eating, Principle 10: Honour Your Health with Gentle Nutrition. This principle is an important final step of the Intuitive Eating journey, as it encourages us to nourish our bodies by integrating nutritious foods into our diets, while still prioritising the pleasure of eating. It’s about nurturing our bodies without falling into the traps of diet culture, guilt, or deprivation.
What Is Gentle Nutrition?
Gentle nutrition is not about strict dietary rules or counting calories. Instead, it’s about making choices that nourish your body, while respecting your individual preferences and lifestyle. This principle encourages you to tune into how different foods make you feel and to choose those that support your body, without sacrificing joy or satisfaction.
We can often encounter a complex maze of dietary guidelines, fads, and trends that can create confusion about what it means to eat healthily. This principle offers a refreshing perspective, that health can coexist with enjoyment, and nourishing your body can also be an act of self-care.
How do I Honour My Health?
- Listen to Your Body
One of the fundamental aspects of Intuitive Eating is learning to listen to your body’s hunger and fullness cues. Honouring your health through gentle nutrition begins with tuning into these signals. How do different foods make you feel? Do you feel energised after eating a particular meal, or do you feel sluggish?
We might be accustomed to eating at certain times or adhering to portion sizes without questioning our body’s needs. Instead, start observing how your body responds to different foods and portions and adjust your choices accordingly. For instance, if you find that a heavy meal leaves you feeling lethargic, consider lighter options that still satisfy your hunger, or vice versa, if you’re not finding a meal filling enough.
- Savour Your Meals
Savouring your food can enhance your enjoyment and satisfaction at mealtimes. When you eat mindfully, you allow yourself to fully experience the flavours, textures, and aromas of your meals. This not only enhances your enjoyment, but also helps you become more attuned to your body’s signals of fullness.
It can often be common to rush through meals, due to our busy schedules or obligations. But try to challenge yourself to slow down and savour each bite. Consider setting aside dedicated time for meals, free from distractions like screens or work. Engaging your senses can transform the way you experience food and help you feel more satisfied.
- Prioritise Nutrient-Dense Foods
While gentle nutrition embraces all foods, it also encourages the inclusion of nutrient-dense options that support your overall health. This doesn’t mean you have to eliminate your favourite foods, Intuitive Eating is not about restriction, instead it’s about finding a balance that works for you.
Think of your meals as a colourful palette. Aim to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, as these choices provide essential nutrients while still being enjoyable. Remember, it’s important to eat nutritious foods that you also genuinely enjoy, so experiment with different ingredients and recipes!
- Practice Moderation, Not Deprivation
One of the key messages of Intuitive Eating is that all foods can fit into a healthy diet. Deprivation often leads to cravings and bingeing, so it’s important to allow yourself to enjoy your favourite foods too. Things such as chocolate, biscuits, and cake can often be a part of fun social occasions and personal enjoyment, so go ahead and enjoy them without guilt!
Honouring your health is also about honouring your cravings and incorporating your favourite foods into your diet without guilt. The key is to find a balance that works for you, allowing you to savour your favourite things, while also focusing on foods that nourish your body. So yes, this might look like enjoying a slice of cake in the office or ordering in a takeaway on the weekend!
- Experiment with New Foods
Gentle nutrition invites you to explore a variety of foods and flavours. Eating a diverse diet not only provides essential nutrients, but also keeps meals interesting and enjoyable.
Consider trying new fruits, vegetables, grains, and proteins. For example, experiment with chickpeas or lentils, or try a new recipe that incorporates spices and flavours from different cultures. You might discover new favourites that nourish your body and satisfy your taste buds.
- Focus on How Food Makes You Feel
As you embrace gentle nutrition, pay attention to how different foods impact your mood and energy levels. Honour your health by choosing foods that promote a sense of well-being. For instance, notice if certain meals leave you feeling energised and alert while others might make you feel uncomfortable and sluggish.
Remember that it’s okay to enjoy food for its emotional comfort too. Food can evoke strong feelings, and acknowledging this is part of a healthy relationship with food. If you find yourself reaching for comfort foods during stressful times, that’s natural; just try to balance it with nourishing choices when you can.
- Be Kind to Yourself
Self-compassion is key in honouring your health through gentle nutrition. Recognise that your relationship with food is a journey, and it’s okay to have ups and downs. Some days you may feel more connected to your body, while others may present challenges.
Practice self-kindness as you navigate this journey. Remind yourself that every effort towards a healthier relationship with your body and food is a step in the right direction. Celebrate your successes, no matter how small, and acknowledge that learning to honour your health takes time and practice.
Final Thoughts
Honouring your health through gentle nutrition is an essential component of the Intuitive Eating journey. By tuning into your body’s signals, incorporating a variety of foods, and prioritising enjoyment, you can create a balanced approach to eating that supports both your physical and emotional well-being.
As you embrace this principle, remember that Intuitive Eating is about finding what works for you. It’s an opportunity to celebrate the joy of food and foster a positive relationship with eating. Let go of rigid rules and allow yourself to explore the wonderful world of gentle nutrition!
