Gentle nutrition: What this looks like IRL
As someone recovering from disordered eating, learning to nourish myself without strict food rules has been a journey. Intuitive eating has been a game-changer for me, and one of the principles that I’ve really embraced is gentle nutrition. Gentle nutrition is all about making food choices that honor your health and taste buds while being flexible and free from rigid diet rules. Here's how I practice gentle nutrition in real life.
What is Gentle Nutrition?
Gentle nutrition is one of the ten principles of intuitive eating. It encourages you to consider the nutritional value of your food, but without letting food rules or diet culture take over. Instead of thinking of food in terms of "good" or "bad," gentle nutrition allows you to make choices that satisfy your body’s needs while still enjoying your meals. It's a practice of balance and listening to your body.
Here’s How I Use Gentle Nutrition as an Intuitive Eater
Take this morning, for example. I woke up craving something warm and comforting, and what came to mind was Weet-Bix Bites. There’s a sense of nostalgia that comes with this cereal. It’s not something I have every morning, but it was cold outside, and this was what I truly felt like. And as an intuitive eater, I trust that I know my body and what it needs.
Now, if I just had a bowl of Weet-Bix Bites and milk, I know that I’d be hungry in about 30 minutes—especially because this was my post-movement meal. But instead of reaching for something else right after, I used gentle nutrition principles to make this meal more nourishing and satisfying for me.
Balancing Comfort and Nutrition
Here’s what I did:
Added Protein Powder to My Milk: I chose fortified soy milk, and to help with muscle repair and keep me full for longer, I mixed in some protein powder. Protein is essential for my post-movement recovery, and it also helps with blood glucose levels, and helping me feel full and satisfised.
Chia Seeds and Almonds for Healthy Fats: I sprinkled some chia seeds and almonds over the top for healthy fats. These add a bit of crunch and boost the meal's nutritional value, making it more satiating.
Honey vs. Sugar: When it comes to sweetness, there’s always a bit of debate between honey and sugar. My Weet-Bix Bites have around 10 grams of sugar per serving, which is fine for me. I know that added sugars throughout the day are pretty low for me, as I mostly eat whole foods. So, I’m not worried about the sugar in my cereal because I’m balancing it out with other nutritious choices.
Why This Works for Me
This approach allows me to enjoy the food I’m craving while also giving my body the nutrients it needs to feel satisfied and energised. Instead of following strict rules about avoiding added sugar or always opting for a “healthier” option, I’m listening to my body and making adjustments that work for me.
Gentle nutrition isn’t about perfection—it’s about finding a balance that honors both your health and your relationship with food. I’ve learned to trust myself, and by practicing gentle nutrition, I can make food choices that support my well-being without sacrificing enjoyment.
This morning’s Weet-Bix Bites were exactly what I wanted, and thanks to gentle nutrition, they were also exactly what my body needed.
Be kind to yourself,
M x
