How to Practice Gentle Nutrition

A common question we get as intuitive eating dietitians …

“BUT what about nutrition???”

We all graduated with degrees rooted in science and we took a whole lot of chemistry and physiology classes to become registered dietitians. While the kreb cycle helped us understand nutrient utilization - the average person does not need to study a biochemistry text book to understand how to provide their body with adequate nutrition. A common misconception of Intuitive eating is that nutrition goes out the window and that is NOT true. We know nutritional science plays a valuable role in supporting our health, BUT there is much more to the equation.

At HSH we are rooted in the practice of Intuitive Eating, and ALL of the principles that fall under the IE umbrella. There are 10 main principles, and the final principle of Intuitive Eating is Gentle Nutrition. Now, if you are new to the IE space, the words “gentle” and “nutrition” are probably not two words that you have heard paired before. Nutrition has become distorted by diet culture and society as a word that correlates “good” nutrition to a physical look, rather than what nutrition actually DOES for our bodies. Despite what we have been told by diet and fitness culture, nutrition is not one size fits all, and is WAAAY more than something meant to intimidate us, and to change the way we look. The word “gentle” allows for flexibility and removes the rigidity that diet culture instills on nutritional science.

      Before we completely dive in to the practice of gentle nutrition, it is important to first acknowledge the “food worry” that plagues Americans. Diet culture’s conflicting headlines and information on what people “should” and “should not” eat creates an aura of fear and confusion around nutrition, and for starters, what nutrition even is. Americans find themselves confused and intimidated in grocery stores and restaurants, fueled by a skewed view of health.

   This idea of health and living a healthful life does not look quite like what it has been painted out to be. Authentic health, is a life where there is peace with food, not fear. The idea of having complete food freedom intimidates many because there is this idea that people will just eat “bad” (which we know does not exist) food or overeat. But here’s the thing with gentle nutrition, it isn’t PERFECT. There is no such thing as a perfect day, week, or month of eating. The restraint, is where the fear comes from, and more often than not, results in the opposite. Healthy eating is enjoying a variety of foods and having a healthy relationship with food. In this space, there are no morally superior foods, and your food choices do not dictate your own morality. The practice of Intuitive Eating, at its core, is a “dynamic attunement process of your mind, body, and food.” In addition, there is actual research that links the more food groups consumed resulted in living longer than those restricted to 2 food groups or less. Diet culture thrives in a space where food is boring, and the same meals are repeated day in and day out, rather than food being FUN and something to be explored and enjoyed.

There is a reason Gentle Nutrition is the LAST principle of IE. Nutrition science is external and it can only get you so far. Following nutrition guidelines set by the government or reading nutrition labels is only relying on generalized, external information that does not allow you to create trust with your body. In order to practice gentle nutrition, you have to first achieve the other 9 principles and be able to reflect inward. You must be able to understand your relationship with food, how to honor your hunger and fullness, and how food feels in your body.

Gentle nutrition recognizes that there is a science behind our food choices and food does provide nourishment and have the ability to support our body in different ways. It is making choices that can both honor your mental and physical health. Examples of this would be grabbing whole grain bread vs white bread because you are looking to increase fiber intake and support your digestive system. Another example would be to eat protein and carbs after a workout because you understand the science behind nutrients for muscle building and recovery. Or setting alarms to hydrate and take a snack break throughout a busy day because you know you feel your best when you are consistently fueled. Practicing gentle nutrition can also look like pairing carbs with protein or fat to stabilize blood sugar or reducing saturated fat intake due to lab results suggesting high cholesterol. These examples utilize nutrition education.

    In the space of gentle nutrition and intuitive eating- here are some things to consider as you discover your new approach to food:

-       Recognize TASTES that you actually enjoy, not tastes that you have sacrificed for an idea of a food being morally bad/good and eat foods that make you feel good

-       QUANTITY – when we are truly attuned to our hunger/fullness cues, portion control is a non-issue because eating to fullness is something valued and practiced. All foods fit into a health promoting lifestyle

-       VARIETY- Including a variation of fresh, frozen, and YES even processed foods, introduces a wide range of nutrients in to our bodies, allowing for a well balanced, SATISFYING diet. Different foods provide different nutrients to support our health

So here is the bottom line, no one in IE or at HSH is going to tell you exactly what we think you should eat- that is YOUR choice, and that is the beauty of being able to follow your intuition. But, if all you have known is following rules and restriction because you thought that was how to be “healthy”- these IE principles can serve as your guide on your journey to reconnecting your mind to your body.  

**** Source: Intuitive Eating:  A Revolutionary Program That Works by Evelyn Tribole, M.S., R.D and Elyse Resch, M.S, R.D., F.A.D.A, C.E.D.R.D  

---

to

Hi! I’m Liz, Intern at HSH and I’m SO happy you’re here! I am a current nutrition student, food fanatic, fitness lover- and hopeful RD to be. I can’t wait to connect and share all things food, fitness and feeling great just as YOU are!

Learn more about me and the HSH offerings here.