Intuitive eating resources

Ways to create rhythm in feeding your body​

• Aim to eat within 1-2 hours of waking up

• Aim to eat every 2-4 hours of 5-6 total times per day as schedule/hunger cues line up

• Aim to sip on a minimum of 64 ounces of water throughout the day

• Aim to eliminate as many distractions at snack/mealtimes as possible and give yourself enough time to slow down, enjoy the food, and notice hunger shift to comfortable (~80% full) fullness

• Use hands as a guide for portioning out different food groups, but don't feel like that is the portion required of you to finish

• Avoid creating food rules and having all-or-nothing thinking about food choices--all foods have nourishing aspects to them and it's about balancing nutrient-dense intake with the satisfaction food brings

• Aim to work toward having 5 servings of fruits/vegetables (ideally 3 servings vegetables, 2 servings fruits) per day on most days of the week, which would translate into having a fruit or vegetable with each meal/snack

• Always eat prior to workouts, especially a carbohydrate source that will help you work harder and protect against excessive muscle breakdown