Greta Mellinger

PSU Dietetic Intern, 2019

Intuitive Eating
Hungry for Introspective Awareness
Handout

Intuitive Eating Definition

“An evidenced-based model where eating occurs in response to

internal physical hunger/satiety rather than emotional/external
cues.”

Evelyn Tribole and Elyse Resch, Intuitive Eating 3rd ed.

Greta Mellinger
PSU Dietetic Intern, 2019

Introspective Awareness Activity

Please close your eyes for the next 15 seconds and listen to your body.
Identify where you are on the scale provided below. Use the comments
section to explain what you are feeling.

Comments:

How am I feeling physically in term of hunger versus satiety?

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How am I feeling mentally in terms of hunger versus satiety?

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Greta Mellinger
PSU Dietetic Intern, 2019

The 10 Principles of Intuitive Eating

1. Honor your hunger

2. Respect fullness

3. Discover the satisfaction factor

4. Exercise – feel the difference!

5. Reject the diet mentality

6. Make peace with food by eating the foods you desire.

7. Challenge the food police

8. Honor your feelings without using food

9. Respect your body

10. Honor your health with gentle nutrition

Evelyn Tribole and Elyse Resch, Intuitive Eating 3rd ed.

Notes:
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Greta Mellinger
PSU Dietetic Intern, 2019

Intuitive Eating Scale-2

The intuitive eating scale is broken into 4 subscales that describe most intuitive
eaters. The study participants are then ranked on each of the 4 subscales.

(et al Tylka, 2013)

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