Nutrition is not one-size-fits-all. This idea can be disheartening when many people search for the magic diet that will take off and keep off the unwanted pounds. These days, misinformation on the internet, a multi-billion-dollar diet industry, and personal “it-worked-for-me” stories crowd out sound nutrition advice. Eating has become complex, with many people unsure how or what to eat. Thankfully, it doesn’t need to be that difficult.   

Intuitive Eating (IE) is a framework designed to promote self-care, quality of life, and a positive relationship with food. One important point to note: IE is not a diet. It is a model used to help people re-learn how to eat in response to internal cues (hunger, fullness) and not external cues (the number on the scale, portion sizes). Weight loss should not be the main priority; instead, individuals should focus on mending their relationship with food. Below are some simple strategies you can implement on your own, when you’re ready.

  1. There are no good or bad foods. View food as a neutral entity that has the purpose of nourishing our bodies and providing pleasure and satisfaction. Permit yourself to eat what you’re craving.
  2. Do not feel guilty for eating the food you love. Removing the guilt will allow you to enjoy the food, and you are less likely to eat more because you feel guilty for eating those foods in the first place.  
  3. If you have difficulty feeling hunger and fullness, try to eat every three hours during the day to be sure you don’t get too hungry. Eating when you are ravenous can lead to overeating and stuffing yourself to an uncomfortable level.
  4. Be mindful – before eating, take a few deep breaths and check in with your overall physical body. What do you notice? While you eat, ask yourself if you’re enjoying the eating experience and whether you feel satisfied or not. Again, what do you notice?
  5. Take your time and be nice to yourself—progress, not perfection.

Food should be enjoyed and used for nourishment; it should not be feared or restricted. Below are additional resources if you are interested in learning more. Good luck on your wellness journey, and take good care.


  • Tribole E, Resch E. Intuitive Eating. 4th ed. St. Martin’s Essentials; 2020.
  • Tribole E, Resch E. The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food. New Harbinger Publications; 2017.

To find a Certified Intuitive Eating Counselor: