Real Deal on Intuitive Eating: Listen to Your Body, Not the Hype

Hey there, it's Dr. Marci, and today we're going to dive deep into the world of intuitive eating. You may have heard about it, but there are plenty of misconceptions floating around. Let's separate fact from fiction and get to the heart of what intuitive eating truly means.

Misconception 1: "I don’t like veggies, so I probably don't need them." ❌

One of the most common misunderstandings about intuitive eating is that you only eat what you like. But here's the truth: our bodies need a variety of nutrients, including those found in vegetables. While you might not be a fan of broccoli, your body still benefits from its vitamins and minerals. Intuitive eating isn't about indulging in your preferences exclusively; it's about nourishing your body. One thing that we often recommend is that you can try small doses with a different vegetable that you do enjoy. Other things to try: Prepare it differently. For instance, I have one kiddo who hates the leafy flowery part but likes the stems. So, I can take this information and do something with it. I buy the entire broccoli head. Slice the stem and the heads off. I then either saute, roast, or steam depending on what we are doing. When serving the broccoli, I try and give that kiddo mostly the stem, not the flower. 

Misconception 2: "Eating Oreos or M&Ms daily is okay." ❓

Another myth is that intuitive eating gives you a free pass to munch on sugary treats every day. While intuitive eating encourages flexibility and balance, it doesn't mean you should load up on unhealthy snacks regularly. Remember, our bodies function best when fueled with nutrient-rich foods. Occasional treats are fine, but moderation is key.

Obesity and Type 2 diabetes are a huge epidemic in both children and adults. One of the ways that we can solve this problem is by teaching ourselves and our children that a treat is just that. It is not a daily occurrence. When we use food as rewards as well, we care about tainting the experience of truly treating ourselves, but also, developing a bad habit around food. Keep in mind that when you train a dog, originally it is done with food, but we switch to love, compassion, and touch soon so that they don’t become dependent on food as a reward. Just like we change the behavior of our pets, we need to change the behavior of ourselves and our children. 

Misconception 3: "Pasta and boxed oatmeal every day? Sure, we need carbs!"

Carbohydrates are an essential part of a healthy diet, but not all carbs are created equal. Intuitive eating doesn't mean you should stick to processed carbs like boxed oatmeal and pasta every day. Instead, it encourages choosing whole grains and balanced meals. Your body thrives on a mix of carbohydrates, proteins, and fats. A true Healthy carbohydrate should look as similar as possible to how it came off of the plant. Think about steel-cut oats versus rolled oats, versus the oatmeal that is fed to toddlers. Which one is actually better? Not to mention, you can get plenty of fiber from a vegetable-rich nutrition plan. 

Real Intuitive Eating in Action

Let me share a personal story to illustrate what intuitive eating looks like in action. One of my twin boys, Austin, was only 13 months old when he began demonstrating intuitive eating habits. He knew which foods didn't sit well with him, like spinach, even when he was super hungry. On the other hand, he happily munched on broccoli, asparagus, and more. Austin listened to his body, asking, "How do I feel with this food?" That's the essence of intuitive eating—being in tune with your body's signals.

The easiest way to become in tune with the body’s response to food is to take the things that are “unhealthy” and process them out of the diet for a period of time, 4 weeks. Then, add them back in one at a time for 3 days. 

So, If you take out all processed foods for 4 weeks, then take a day and say today I want oatmeal. It should be plain with nothing added that you have not already eaten. You would wear a pulse oximeter or heart rate monitor and check what happens to your heart rate directly after eating it for 30 minutes. You would track symptoms like fatigue, irritability, hunger, headache, itchy or tight skin, changes in bowel or bladder habits, changes in vision, changes in phlegm, throat clearing, etc. Do the same exact food and track symptoms for 3 days. Then take a break for 2 days. Choose a different food that you want to add back in and repeat the process. 

If your heart rate goes up while eating the food or directly after, you have a problem with that food. If you check your blood sugars and your 2-hour post-meal sugars are different, you have a problem with that food. 

What Intuitive Eating Isn't

It's crucial to clarify that intuitive eating is not an excuse to choose unhealthy options regularly. Your body, in its natural state, won't crave artificial chemicals found in highly processed foods. Intuitive eating isn't about justifying poor choices but about making conscious decisions that align with your well-being.

A Healthy Approach

So, what's a healthy approach to intuitive eating? Here are some guidelines:

• Aim for 15 servings of vegetables and 4-5 servings of fruit daily
• Include 4-6 ounces of protein twice a day
• Embrace healthy fats like avocados and nuts
• Use natural oils and fats like ghee or tallow for cooking.

Things to Be Wary Of

Consistently choosing foods full of dyes, preservatives, or unpronounceable ingredients is not intuition—it's convenience. Often, it can be a form of self-harm rather than self-care. True intuitive eating involves making choices that support your health and well-being in the long run.

Closing Thoughts

In conclusion, it's essential to cut through the noise and truly understand what our bodies are trying to tell us. Intuitive eating is about connecting with our inner wisdom and making choices that support our overall health. So, let's be real with ourselves, prioritize our well-being, and embark on a journey towards healthier, more intuitive eating habits.

Stay curious, stay informed, and always prioritize your health! ✨