grab these boxed and bagged items because they aren’t terrible for me.
Unfortunately, however, my body doesn’t respond
to such products in the same way as it does to
real foods. I don’t feel satiated and often want to
keep eating even if I’ve already consumed a high-
calorie meal. Many people are now overfed and
undernourished. Hunger and malnutrition are no
longer just the result of a calorie deficit, but instead
can result from a poor-quality diet.
Two decades into the 21st century, I believe that
“intuitive eating” has become a buzz phrase because
we’re recognizing this problem. The dieting culture
and encouragement of powders, pills, and bars seem
to have made it more difficult to know when we’re
truly nourished.
If this resonates with you, please know that you
haven’t done anything wrong. You’ve been set up for
this struggle, and there’s no blame game allowed,
only baby steps to proceed. Here are my top tips for
learning to tune into your body, tune out the social
media noise, and learn how to notice, decipher, and
trust your hunger cues.
Eat primarily high-quality whole foods: This
includes colorful produce, pastured and wild-caught
proteins, whole-fat dairy from pastured animals,
beans, grains, and fats (pick and choose depending
on what works for you). Why? Because the healthy
fats, fiber, proteins, and nutrients in these foods will
help your hormonal signals work properly, letting
your brain and belly know that they’re satisfied and
you can stop eating.
Minimize packaged foods, even the healthier
ones: This tip is based on personal experience
and has been corroborated by discussions with my
cooking class students. Even if a bar or bag has the
same number of fiber grams as an apple, often it’s
just not as filling and satisfying as the apple. Perhaps
this is why scientific studies have indicated that
consumption of processed foods is correlated with
the increased risk of obesity and weight gain.
Do away with the notion of “appropriate” times
to eat: You don’t have to eat breakfast if you’re not
feeling it. Lunch can be at 10 a.m. or 3 p.m. Before you
reach for your next grub, ask yourself if you’re truly
hungry. If not, wait until you are. If you’re not sure,
drink some water, distract yourself with a walk or
phone call or book, then check back with your body.
Know what true hunger feels like: Learn to
recognize hunger signals:
If you notice these signs but you’re still not sure
you’re hungry, first drink a glass of water and wait
fifteen minutes. If you’re definitely hungry, prepare
a meal or snack.
Track your diet: Try writing down what you eat
and how it makes you feel, every day for one month.
You will start to notice patterns in your hunger and
cravings, as well as when you were particularly
bloated or uncomfortable after eating. Consistency is
key here, and it takes less than five minutes.
Sample Entry: Today I ate oatmeal for breakfast,
tofu tacos for lunch, an apple dipped in yogurt for a
snack, air fryer broccoli plus kabobs for dinner, and
ice cream with 3 or 4 spoonfuls of almond butter for
dessert. I felt great—energetic, happy, and satisfied
until after dinner. I ate my ice cream quickly, then
I kept going back for almond butter. My stomach
was a little bloated and gassy, and I felt overly full.
Caveat: If you have struggled with an eating
disorder or disordered eating, this might not be
the right tactic for you. Work with your therapist
or medical professional to determine if tracking
is a good fit.
Work with a professional: Dovetailing on the
above, if you have developed “food rules,” work
