Intuitive Eating

Question 1

diet culture

Answer 1

societal belief that thinness equals health

Question 2

diet culture aspects

Answer 2

emphasis on weight loss, body shaming and stigma, unrealistic standards, fad diets and quick fixes

Question 3

diet culture: body image

Answer 3

promotes unrealistic beauty standards, leads to dissatisfaction with body size and shape, promotes critical and negative self view

Question 4

diet culture: eating habits

Answer 4

promotes restrictive eating patterns and disordered eating behaviors, increased anxiety around food choices, can promote unhealthy relationship with food

Question 5

examples of diet culture

Answer 5

• exercising to “burn off” a specific number of calories or to “earn a treat”
• limiting or avoiding specific food groups
• feeling guilt or shame for eating
• envy of others for their weight or perceived self control
• engaging in fat shaming behaviors

Question 6

impacts of diet culture

Answer 6

• mental health
• disordered eating
• physical health impacts

Question 7

mental health

Answer 7

anxiety, low self-esteem

Question 8

disordered eating

Answer 8

skipping means, hyper-fixation on intake, low self-esteem

Question 9

physical health impacts

Answer 9

nutrient deficiency, metabolic issues

Question 10

how do we challenge diet culture

Answer 10

intuitive eating, health at every size, media literacy

Question 11

the history of intuitive eating

Answer 11

developed by registered dietitians Evelyn Tribole and Elyse Resch in 1995 and has grown in popularity over the last decade

Question 12

purpose of intuitive eating

Answer 12

combat the negative effects of dieting and promotion of a self regulating approach to eating

Question 13

principles of intuitive eating

Answer 13

10 principles

Question 14

principle 1

Answer 14

reject the diet mentality

Question 15

principle 2

Answer 15

honor your hunger

Question 16

principle 3

Answer 16

make peace with food

Question 17

principle 4

Answer 17

challenge the food police

Question 18

principle 5

Answer 18

feel your fullness

Question 19

principle 6

Answer 19

discover the satisfaction factor

Question 20

principle 7

Answer 20

cope with your emotions without using food

Question 21

principle 8

Answer 21

respect your body

Question 22

principle 9

Answer 22

exercise - feel the difference

Question 23

principle 10

Answer 23

honor your health with gentle nutrition

Question 24

principle 1: reject the diet mentality

Answer 24

diet culture, the pitfalls of dieting, emotional impact

Question 25

principle 1: reject the diet mentality action steps

Answer 25

actively challenge diet beliefs and seek support

Question 26

principle 2: honor your hunger

Answer 26

understand hunger, regular meals/snacks, avoid restriction, listen to your body

Question 27

principle 2: honor your hunger action steps

Answer 27

identify hunger cues, eat balanced meals and snacks, and develop a routine

Question 28

principle 3: make peace with food

Answer 28

food freedom, removing guilt, reducing stress around eating

Question 29

principle 3: make peace with food action steps

Answer 29

challenge food rules, practice self compassion, and explore food preferences

Question 30

principle 4: challenge the food police

Answer 30

guilt and shame, restricted eating, emotional impact

Question 31

principle 4: challenge the food police action steps

Answer 31

identify trigger, avoid perfectionism, reframe thoughts

Question 32

principle 5: feel your fullness

Answer 32

understand fullness, mindful eating, avoid overeating, listen to your body

Question 33

principle 5: feel your fullness action steps

Answer 33

eat slowly and without distractions, check in, portion size, reflect

Question 34

principle 6: discover the satisfaction factor

Answer 34

pleasure and satisfaction, sensory experience, avoid deprivation, recognize fullness

Question 35

principle 6: discover the satisfaction factor action steps

Answer 35

identify your favorite foods, eat mindfully, try new foods, focus on balance

Question 36

principle 7: cope with emotions

Answer 36

emotional eating, awareness, healthy coping strategies, address triggers

Question 37

principle 7: cope with emotions action steps

Answer 37

keep a journal, develop coping skills, seek professional help, engage in mindfulness practices

Question 38

principle 8: respect your body

Answer 38

body positivity, self compassion, health at every size, avoid comparisons

Question 39

principle 8: respect your body action steps

Answer 39

practice positive affirmations, wear comfortable clothes, engage in body positive activities

Question 40

principle 9: exercise

Answer 40

joyful movement, body awareness, avoiding guilt, variety

Question 41

principle 9: exercise action steps

Answer 41

explore different activities, set enjoyable goals, listen to your body, create a routine

Question 42

principle 10: gentle nutrition

Answer 42

balance, flexibility, nutritional awareness

Question 43

principle 10: gentle nutrition action steps

Answer 43

incorporate variety, practice moderation, stay informed, prioritize health

Question 44

gentle nutrition

Answer 44

gentle nutrition is less rigid, incorporates flexibility, encourages attention and mindfulness, and focus on nutrition as a piece of the health puzzle

Question 45

putting together balanced meals

Answer 45

there is no perfect diet, your needs are highly individual

Question 46

what we do know about diets

Answer 46

- many Americans consume excess sodium, sugar and saturated fat - the standard American diet is often low in fiber, omega 3s, and specifically low in fruits

Question 47

nutrient needs

Answer 47

- in general, most Americans need somewhere around 2,000 (+/- 500) kcals per day - this is dependent upon age, sex, weight, height, and activity level

Question 48

current recommendations for nutrient needs

Answer 48

- focus on a plant forward whole foods diet - carbohydrates 45-65% of kcals - fat 20-35% of kcals - protein 10-25% kcals - limit sodium 1500-2300 mg/day - fiber needs (Women: 25 g/day)(Men: 38 g/day)

Question 49

how do we know what is credible?

Answer 49

- diet trends and popular wisdom change frequently - basic scientific knowledge is more consistent - sound advice is based on a consensus of multiple research findings - be wary of results from only one report