Intuitive Eating and Self-Care Group:

Heal Your Relationship with Food and Your Body

Next Group Starting January 22nd

Unlock Your Path to Wellness: Intuitive Eating

In a world filled with diet trends, calorie counting, and food restrictions, intuitive eating offers a refreshing approach to nourishing your body and mind. Whether you’re looking to break free from the diet cycle or cultivate a healthier relationship with food, intuitive eating can empower you to trust your body and honor your health without judgment.

What is Intuitive Eating?

Intuitive eating is a mind-body approach to nutrition that encourages you to listen to your body’s hunger and fullness cues rather than following external diet rules. This evidence-based practice was developed by registered dietitians Evelyn Tribole and Elyse Resch in 1995 and has since become a cornerstone of sustainable, non-diet nutrition.

At its core, intuitive eating rejects diet culture and embraces a philosophy of self-care. It encourages you to:

  • Make peace with food by eliminating guilt and shame around eating.
  • Honor your hunger by giving your body the nourishment it needs when it needs it.
  • Respect your fullness by tuning into the body’s signals that you’ve had enough.

The 10 Principles of Intuitive Eating

Intuitive eating revolves around ten guiding principles:

  1. Reject the Diet Mentality
    Let go of quick-fix diets and embrace the idea that lasting health is achieved through sustainable habits.
  2. Honor Your Hunger
    Pay attention to physical hunger cues and nourish your body adequately to prevent overeating or bingeing.
  3. Make Peace with Food
    Stop labeling foods as “good” or “bad.” All foods can fit into a balanced diet.
  4. Discover the Satisfaction Factor
    Savor your meals and choose foods that truly satisfy you—emotionally and physically.
  5. Feel Your Fullness
    Learn to identify the signals your body sends when it’s comfortably satisfied.
  6. Challenge the Food Police
    Silence the internal critic that judges your eating habits.
  7. Cope with Your Emotions with Kindness
    Address emotions like stress or sadness without relying solely on food for comfort.
  8. Respect Your Body
    Accept your body’s natural shape and size without comparing yourself to others.
  9. Movement—Feel the Difference
    Focus on how movement feels, not just calorie-burning. Find activities you enjoy.
  10. Honor Your Health with Gentle Nutrition
    Make food choices that honor your health while still allowing for enjoyment.

The Benefits of Intuitive Eating

Adopting intuitive eating can transform your life in powerful ways. Here are just a few benefits:

  1. Improved Mental Health
    Letting go of food guilt and embracing self-compassion can reduce anxiety, depression, and disordered eating behaviors.
  2. Better Physical Health
    Studies show that intuitive eaters often have lower cholesterol levels and improved metabolic markers compared to chronic dieters.
  3. Enhanced Self-Esteem
    By respecting your body and tuning into your needs, you build confidence in your ability to care for yourself.
  4. Sustainable Habits Intuitive eating isn’t a quick fix—it’s a lifelong practice that adapts to your evolving needs.

 

Who Can Benefit from Intuitive Eating?

Intuitive eating is for everyone—whether you’re recovering from years of dieting, dealing with an eating disorder, or simply looking for a healthier way to approach food. It’s particularly beneficial for:

  • People tired of restrictive diets.
  • Those struggling with body image concerns.
  • Athletes seeking a balanced approach to nutrition.
  • Parents wanting to model a positive relationship with food for their children.

How to Get Started with Intuitive Eating

Starting your intuitive eating journey may feel daunting, but these tips can help you ease into the process:

  1. Educate Yourself
    Read Intuitive Eating: A Revolutionary Program That Works by Tribole and Resch or explore online resources from certified intuitive eating counselors.
  2. Keep a Journal
    Track your hunger and fullness levels, emotions, and food choices to identify patterns and tune into your body’s signals.
  3. Practice Mindful Eating
    Slow down during meals, savor each bite, and avoid distractions like TV or smartphones.
  4. Seek Support
    Consider working with a registered dietitian or therapist specializing in intuitive eating.
  5. Be Patient
    Building trust with your body takes time. Celebrate small victories along the way.

Common Misconceptions About Intuitive Eating

Many people misunderstand intuitive eating as an excuse to eat whatever they want, whenever they want, without considering health. However, intuitive eating promotes balance and encourages making thoughtful choices that align with your long-term well-being.

Another misconception is that intuitive eating leads to weight gain. While this can happen for some individuals, others may lose weight or maintain their current weight. The focus is on health and freedom from food obsession—not weight.

Intuitive Eating and Health at Every Size® (HAES®)

Intuitive eating aligns with the Health at Every Size® (HAES®) movement, which promotes health and well-being over weight loss. Both emphasize that individuals of all sizes can improve their health through behaviors like intuitive eating, regular movement, and stress management.

Avance Care Intuitive Eating and Self-Care Group

This 12-week support group, for patients 18 and older, will alternate between a Registered Dietitian and a Licensed Clinical Therapist. This group includes unique, weekly topics.

Who is this group for? This group is most appropriate for those who are seeking to heal their relationship with food and their body.

What kind of topics will be covered?
• Practice Intuitive Self-Care
• Cultivate Self-Love
• Build Community
• Intuitive Eating
• Reject Diet Mentality
• Making Peace with Food and Discover the Satisfaction Factor
• Gentle Nutrition & Shopping
• Honor Your Health

To learn more about the Avance Care Intuitive Eating Group, or to join a group, you may either contact the Avance Care Behavioral Health Coordinator at (919) 874-5443 or complete the Nutrition Group interest form and someone will contact you.

Frequently Asked Questions