Satisfaction is considered the hub of intuitive eating. To be satisfying, a meal includes foods that you enjoy and that “hit the spot”. Eating a raw salad when you are cold and feel like having a soup will not lead to satisfaction. Same as when you eat when you are not very hungry. Contrary, if you eat when you are very hungry, you will eat so fast that your taste buds will barely have a chance to register the flavor or experience satisfaction. 

To start the Intuitive Eating journey, I invite you to think of finding satisfaction in your everyday eating experience. Finding joy, and pleasure! 

• Categorize the food that makes you feel energized, drowsy, physically satisfied, or Emotionally satisfying. Do they give you pleasure?

• Now think about how long does a regular of the above meals hold you before you get hungry again?

You could also experiment.

• Have a balanced breakfast like eggs, avocado toast, and berries. Notice how long it will hold you until you are hungry again.

• Compared to a cereals and milk breakfast, How satisfied do you feel?do you find that your body satisfaction lasts long enough for you?

Also, to find satisfaction consider:

• How fast or slow you eat

• What distraction you might have while eating ( TV, Phone, Computer, meetings)

• Strong feels while eating (relationships)

• Atmosphere: Eating in a park, at the office, in the kitchen, in a restaurant ( where do you find your satisfaction?

Steps to Improve your pleasure and satisfaction in eating.

Step 1 Ask yourself what you really want to eat

Take the time to figure out what you really want to eat. Give yourself permission to eat, and eat in a relaxing, enjoyable, atmosphere.

Step 2 Discover the pleasure of the palate

Focus on the actual experience of eating. The Taste, Texture, Aroma, Appearance, Temperature, and Volume (light and airy or heavy and filling).

Ask yourself:

• What do I feel like eating?

• What food aroma might appeal to me?

• How will the food look to my eyes?

• How will the food taste and feel in my mouth?

• Do I want something sweet, salty smooth, savory, lumpy, cold, or hot?

• How will my stomach feel when I’m finished eating?

• Would I feel energized? Or sleepy?

Step 3 Make your  Eating experience more enjoyable

Think about the Europeans- Make time to appreciate your food. Give yourself time to allow for meals without distraction.

Eat while you are sitting down

Check-In: Does it still taste good?

Satisfaction dismisses after about 10 minutes of eating a particular food. So take your time and check-in with yourself.

I hope you take the time to figure out what, when, and where you find more pleasure in eating. Intuitive Eating is not a process that seeks perfection, but one that offers guidelines to achieve a nourishing relationship with food. Let me know if you need any support,

Xo

Diana