building intuitive eating habits...• intuitive eating takes practice • get rid of distractions...

APRIL 2020

Building Intuitive

Eating HabitsAmanda Turner, Sports Dietitian

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What is intuitive eating

Becoming an intuitive eater

Favorite/fun foods

How families can support each other

Game Plan

What is Intuitive Eating?

A way of eating where YOU are the expert

at determining what and how much to eat

in any particular situation.

It is flexibility

It is free of judgement

This Photo by Unknown Author is licensed under CC BY-NC

No Rules??? That’s Crazy!

What happens when someone makes a

new rule for you?

Examples:

• You can’t have any chocolate

• You can’t watch any TV

• You can’t hang out with friends

This Photo by Unknown Author is licensed under CC BY-NC-ND

5 Tools to Become an

Intuitive Eater

#1. Schedule Meals and Snacks

Sample 1 “Normal Day”:

9am breakfast

12pm lunch

2pm snack

5pm snack

7pm dinner

Sample 2 “Late Riser”:

11am breakfast

1pm lunch

4pm snack

7pm dinner

9pm snack

Sample 3 “Early Riser”:

7am breakfast

9am snack

11am lunch

3pm snack

6pm dinner

8pm snack

#2. No Distractions at Meal Times

What do you do while eating?

#3. Listen to Your Body

10: Physically sick

9: Stuffed- you ignored feeling full

8: Uncomfortably full- you ate a little too much

7: Satisfied- if you ate more, you’d get uncomfortable

6: Filling up- Stomach is mostly full but not satisfied

5: Neutral- no hunger or fullness

4: “I could eat”- starting to think about food

3: Hungry- stomach is growling or you need energy

2: Hangry- moody, headache, emptiness in stomach

1: Ravenous- dizzy, nauseous, physically ill

Snack Time!

#4. Why are you eating?

Hunger?

Boredom?

Tastes good?

Smells good?

It’s time for dinner?

Told to?

This Photo by Unknown Author is licensed under CC BY-SA-NC

Alternatives to

non-hunger eating• Read a book

• Color

• Take a walk/bike ride

• Do a puzzle

• Make a fort

• Facetime with friends

• Learn how to cook

• Learn a new game

• Film a video

• Learn to hula hoop

• Be creative!

My Top 5

1. _________________________________

2. _________________________________

3. _________________________________

4. _________________________________

5. _________________________________

#5. No judgement

Be kind to yourself

Respect other’s food choices

One size doesn’t fit all

Who is an Olympian?

Favorite/Fun Foods

Enjoy them!

Use the hunger/fullness scale

It’s normal to enjoy food!

This Photo by Unknown Author is licensed under CC BY-NC-ND

Favorite/Fun Foods

How do these make you feel?

Timing around sport important?

What foods fuel your sport?

Family Support

Add hunger/fullness awareness at meals

No distractions for anyone at meals

Cooks decide meal times and menu

options

Each individual decides portion sizes

Family Support

Avoid food or portion shaming

Encourage everyone listening to their

body

Avoid discussing weight/body size

Make mealtime enjoyable

How hungry are you now?

10: Physically sick

9: Stuffed- you ignored feeling full

8: Uncomfortably full- you ate a little too much

7: Satisfied- if you ate more, you’d get uncomfortable

6: Filling up- Stomach is mostly full but not satisfied

5: Neutral- no hunger or fullness

4: “I could eat”- starting to think about food

3: Hungry- stomach is growling or you need energy

2: Hangry- moody, headache, emptiness in stomach

1: Ravenous- dizzy, nauseous, physically ill

Summary

• Intuitive eating takes practice

• Get rid of distractions at meals

• Try different activities when you are bored

• Plan and get excited for favorite foods during the week

• Support your family with their changes too!

Questions???

SportsNutrition@ChildrensColorado.org

Scheduling: 720-777-3101