Intuitive Eating Principles 3 & 4

Making Peace with Food and Challenging the Food Police

In this blog post we dive into principles 3 and 4: making peace with food and challenging the food police. These two principles are intertwined, guiding us towards a healthier relationship with what we eat.

Making Peace with Food

Do you categorize foods as "good" or "bad," healthy or junk? Many of us do. It's a habit that can lead to feelings of guilt and shame when we indulge in foods deemed "bad." Personally, I used to hide pizza boxes because I felt eating pizza too often was wrong. But I've learned that making peace with food means letting go of these judgments. It's about embracing all foods without guilt or deprivation.

Challenging the Food Police

The food police are those internalized voices and external influences that dictate what and how we should eat. They say things like "you shouldn't eat carbs after 6 pm" or "desserts are bad for you." These rules often lead to a restrict-binge cycle where forbidden foods become irresistible. Challenging the food police involves recognizing these rules and replacing them with self-compassion and trust in your body's cues.

Steps Towards Freedom

Here are three initial steps to begin making peace with food:

1. Nutrient Perspective: Shift your focus from labeling foods as good or bad to seeing them as sources of different nutrients. All foods provide essential elements for our bodies.  

2. Neutralize Power: Challenge the belief that certain foods can make you "good" or "bad." Eating a cookie doesn't diminish your worth, just as eating a salad doesn't enhance it.

3. Unconditional Permission: Grant yourself the freedom to eat without guilt. This means removing food restrictions and embracing intuitive choices.

Once you're ready to dive deeper, consider these steps from Tribole and Resch:

1. Identify Cravings: List foods that appeal to you but you've restricted.

2. Permission to Enjoy: Select one forbidden food and allow yourself to savor it without guilt.

3. Evaluate Enjoyment: Notice how satisfying the food truly is. If it brings joy, give yourself permission to enjoy it regularly.

4. Availability: Keep these foods accessible to reinforce your freedom to choose.

The Role of Self-Awareness

Self-awareness is crucial in breaking free from the restrict-binge cycle. Pay attention to how you feel before, during, and after eating. This awareness helps you challenge unhelpful thoughts and emotions tied to food choices.

Making peace with food and challenging the food police isn't easy, especially after years of diet culture influence. But it's a journey worth taking for your mental and physical well-being. Remember, progress is gradual, and self-compassion is key.

If you're on this journey or have questions, reach out! We’re here to support you. Stay tuned for our next post where we explore principles 5 and 6: feeling your fullness and discovering the satisfaction factor.