Have you ever watched a baby eat? Whether they’re breastfed or bottle-fed, babies are incredibly in tune with their hunger and fullness cues. They root and cry when hungry. They turn away or doze off when satisfied. They trust their bodies—and we’re encouraged to trust them too, especially during infancy.

But something shifts as they grow.

When solids enter the picture, the advice becomes more rigid. We start wondering how many bites they “should” take. We praise clean plates. We offer dessert only after veggies. And little by little, the trust we had in their inner cues begins to fade—along with the trust many of us once had in our own.

This disconnect doesn’t just happen in childhood. It’s reinforced by a lifetime of diets, food rules, and messages about how we “should” eat.

That’s where Intuitive Eating can help us reconnect.

What is Intuitive Eating?

Intuitive Eating is a framework developed by dietitians Evelyn Tribole and Elyse Resch. It offers 10 principles to help people heal their relationship with food and their bodies—by learning to tune back into hunger, fullness, satisfaction, and emotional needs, while letting go of external food rules.

It’s not a diet. It’s not a free-for-all. It’s a return to the trust we were all born with—and a path forward for those who’ve spent years disconnected from it.

Principles of Intuitive Eating:

Intuitive Eating is grounded in 10 core principles. These principles aren’t rigid rules—they’re gentle guides to help unlearn diet culture and rebuild trust with your body.

You don’t have to master them all at once. Think of them as tools you can return to—tools that support curiosity, healing, and self-care.

The image below shows the principles laid out along a winding road—a reminder that this process isn’t linear. There may be twists, pauses, and turns along the way, and that’s okay. Growth doesn’t happen in a straight line.

Take a look—which principle feels most relevant to you right now?

Let’s Clear Up Some Misconceptions:

Misconception 1:
“Intuitive Eating is just eating when you’re hungry and stopping when you’re full.”
It’s way more than that. Hunger and fullness are part of the equation, but so are satisfaction, emotions, body respect, and self-compassion.

Misconception 2:
“You can’t do Intuitive Eating if you have a medical condition like diabetes or high cholesterol.”
Not true. Intuitive Eating includes a principle on gentle nutrition and can absolutely support health conditions—without relying on rigid rules or shame.

Misconception 3:
“It’s anti-health or anti-nutrition.”
Actually, it’s a pro-health approach that considers both physical and emotional well-being. And it's backed by research.

What Does the Research Say?

Studies show that Intuitive Eating is linked to:

Improved psychological well-being, including lower rates of depression, anxiety, and disordered eating behaviors
Better physical health markers, like cholesterol and blood pressure
Increased body satisfaction and self-esteem
Sustainable habits—without the weight cycling (yo-yo dieting) that often comes with traditional diets

Importantly, these results don’t rely on weight loss as a success metric. That’s a big shift from the way most health advice is delivered—and a big reason why this approach resonates with so many people.

Where to Begin

If Intuitive Eating feels overwhelming or unfamiliar, you’re not alone. One small step you can take this week:

Check in with curiosity before a meal or snack. Ask:

What sounds good?
Am I physically hungry, emotionally hungry, or just on autopilot?
How do I feel after I eat?

There’s no judgment here—just an invitation to tune back in.

Want support on your journey?

If you're a parent, caregiver, or someone recovering from years of diet culture, I’d love to help you reconnect with food and body trust.

What Is Intuitive Eating?