Many think that it is impossible to eat nutritiously while intuitively eating because you're allowing yourself to eat “bad” foods. Or maybe you think intuitive eating is not as “healthy” as dieting or restrictive eating, and you are filling your body with “junk”. In fact, intuitive eating is a health-promoting and gentle eating practice. It offers a strategy for building food selection skills while avoiding structured diets and allowing you to trust yourself!
Intuitive eating is under the umbrella of general mindfulness strategies, with the focus centred on attuning to how your body feels, following the cues of hunger and being full. To better understand these ideas read our article on what is intuitive eating. So the real question is: can you get enough nutrients by eating intuitively?! Overall, yes! Let's talk about it:
What nutrients do we need?
Humans need six main types of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. These provide energy, support bodily functions, and are essential for growth and maintaining good health. Examples being:
- Carbohydrates: Bananas, grains, starchy vegetables, dairy and sweets (Yes, sweets can be part of a healthy, balanced diet!)
- Proteins: Chickpeas, beef, tofu, pumpkin seeds, dairy, tofu and chicken
- Fats: Salmon, olive oil, avocados, walnuts, chia seeds, dairy, tofu and olives
- Vitamins: Eggs (vitamin A, D and B12), citrus fruits (Vitamin C) and sweet potatoes (Vitamin A, B)
- Minerals: Leafy greens (magnesium and folate), dairy (calcium), and shellfish (zinc)
- Fibre: Plant-based foods (flax seeds, pears, lentils)
Additionally, dietary fibre (oatmeal, berries, sweet potatoes, etc.) is crucial and often grouped with the main nutrients.
So can we get enough nutrients?
Yes, you can eat intuitively and still get enough nutrients, but it will depend on how well you pay attention to your body's cues and what kinds of foods you choose. Rather than adhering to rigid diet plans or calorie restrictions, intuitive eating is predicated on trusting your body to tell you when, what, and how much to eat. Your body naturally craves different foods to meet its needs, for instance, fruits and vegetables for vitamins and minerals, protein for repair, and carbohydrates for energy.
Our bodies are quite amazing as they tend to crave what we need nutrient wise. We just need to decipher those clues to determine what our bodies are actually asking for. For example, I may be craving chocolate. This signal could mean I am physically or emotionally hungry. It could mean I am actually craving magnesium (which chocolate provides), and rather than eating chocolate I could have almonds, which provide me with that mineral instead. Or my blood sugar may be low, or I could just be dehydrated. And sometimes I just want chocolate too, and I can choose a candy bar to satisfy the craving! This method, when used mindfully, can result in balanced nutrition.
A person may find it difficult to meet all of their nutritional needs if they are not aware of their hunger and fullness cues; possibly as a result of stress, restrictive dieting or emotional eating. You can make sure you get enough nutrition by eating a range of whole foods, paying attention to how food makes you feel, and respecting when you are hungry and full. When we are guided by body awareness, balance, and variety, rather than impulsive or restrictive habits, intuitive eating can supply adequate nutrients.
Is eating intuitively healthy?
Yes! When done properly, eating intuitively can be very healthful. Instead of adhering to rigid dietary guidelines or outside pressures, it encourages you to re-establish a connection with your body's natural hunger and fullness cues, providing reliable change. By eliminating eating-related guilt and anxiety, eating intuitively can enhance mental health, a healthy relationship with food, and lower the risk of disordered eating.
According to the National Institute of Health, those who eat intuitively typically have better metabolic health, more stable weight, and a positive body image than those who diet regularly (Woohoo!). Intuitive eating is healthy because it focuses on listening to your body, eating with mindfulness, and respecting your physical and emotional needs, leading to long-term health benefits rather than following the new short-term trend.
Intuitive eating does, however, require self-awareness and balance; if you ignore the variety of nutrients or confuse emotional cravings with physical hunger, you may not be getting all the vitamins and minerals your body needs, so this method is incredibly personal and it's up to you how it works out.
Nutrition is important when eating, but it’s not the only thing that matters. Dieting often elevates nutrition to the only factor in deciding what to eat, whereas the intuitive approach considers many factors, including: satisfaction, emotional needs, culture, and accessibility, alongside nutrition. If you’re recovering from disordered eating or years of restrictive “clean eating,” setting nutrition aside temporarily can be essential for healing your relationship with food.
With the tenth principle of the intuitive eating guide, gentle nutrition, intuitive eaters utilize compassionate curiosity, rather than judgment or ridicule, to assess what foods feel good physically, mentally, and emotionally. For example, you may choose a fibrous fruit for sustained energy throughout a morning run, or you may choose to honour a craving for a piece of cake as dessert after a nourishing meal.
Ideas for a nutrient filled plate:
Use this as a gentle guide rather than a rigid plan to get you started on your intuitive eating journey:
1. Energy Source
Whole grains: brown rice, quinoa, oats, whole grain bread, pasta, etc.
Starchy vegetables: potatoes, yams, corn, squash, etc.
Fruits: bananas, apples, berries, oranges, etc.
Ask yourself: Do I have something that will give me steady energy?
2. Protein
Plant proteins: beans, lentils, tofu, edamame, chickpeas, nuts, seeds, etc.
Meats: chicken, fish, turkey, etc.
Other protein sources: Eggs, Greek yogurt, or dairy alternatives
Ask yourself: Is there a source of protein to help me feel full and energized?
3. Color and Variety
Aim for 2–3 different colors on your plate such as: leafy greens, carrots, bell peppers, berries, etc.
Mix cooked and raw veggies, and fruit for texture and nutrients
Ask yourself: Does my plate have color and freshness?
4. Healthy Fats
Avocado, olive oil, walnuts, sunflower seeds, fatty fish (like salmon), tahini, etc.
Adds flavor, satisfaction, and helps absorb vitamins A, D, E, and K
Ask yourself: Do I have a small portion of healthy fat for satisfaction and nutrient absorption?
5. Hydration & Mindful Add-Ons
Drink water, milk, tea, or other hydrating beverages
Add herbs, spices, or sauces that make your food enjoyable
Honour any true cravings!
Ask yourself: Am I eating in a way that feels satisfying, not restrictive?
6. Mindful Check-In
- Before eating: Am I physically hungry or emotionally hungry?
- During eating: How does this food taste and make me feel?
- After eating: Do I feel comfortably full, satisfied, and energized?
Takeaways!
Biological and mental signals help our bodies keep the right balance of energy and nutrients, which is why we feel hungry. These physical and mental cues help regulate how much we eat and maintain balance when eating intuitively. Personal research through trusted websites and sources is a fantastic way to enhance your intuitive eating journey, empowering yourself to understand the effects of different foods and certain confusing cravings. Remember to trust yourself and your body! You know best and listening to your internal cues is an amazing way to eat a nutrient filled, balanced eating pattern.
