5 Ways to Empower Your Summer with Intuitive Eating

May 31, 2024

Embrace Summer with Intuitive Eating

Summer – the season of beach days, backyard barbecues, and basking in the warmth of the sun. But for some of us, this time of year can feel overwhelming as we navigate food anxieties and body insecurities. The pressure to achieve that elusive “summer body” or keep up with dieting trends can turn what should be a carefree season into a source of stress and shame. But fear not – with the right mindset and support, you can reclaim your summer and foster a healthier relationship with food and your body.

Enter intuitive eating, an approach to food developed by dietitians Evelyn Tribole and Elyse Resch. It’s all about tuning into your body’s cues, ditching the diet mentality, and making peace with food. Think of it as giving yourself permission to eat what you want, when you want, without guilt or judgment.

Here’s a rundown of the ten principles of intuitive eating, designed to help you reconnect with your body’s natural wisdom:

  1. Reject the diet mentality and the unhelpful culture that comes with it.
  2. Tune in and honor your hunger signals.
  3. Make peace with ALL foods – yes, even the ones you used to label as “off-limits.”
  4. Challenge the food police or those food rules in your head.
  5. Listen and respect the signals that indicate your fullness.
  6. Discover your personal satisfaction factor.
  7. Honor your feelings without food being the only tool in your toolbox.
  8. Respect your body, regardless of its size or shape.
  9. Move your body in ways that feel good, not punishing.
  10. Honor your health with gentle nutrition, nourishing your body with balance and variety.

By embracing these principles, you can break free from the cycle of restriction and guilt and cultivate a more positive relationship with food and your body – just in time for summer.

intuitive eating

How to Enjoy YOUR Summer (regardless of food + body)

Summer social events – from pool parties to picnics – can present some unique challenges when you’re working on healing your relationship with food and body image. But with a little planning and self-compassion, you can breeze through these gatherings with confidence.

Here are five tips to help you navigate summer events like a pro:

  1. Plan ahead: Scope out the food situation before you arrive and come up with a game plan for navigating the buffet or snack table. Look for options that sound delicious and satisfying, and don’t be afraid to indulge in your favorites. Check out this post from @your.latina.nutritionist for more tips on navigating summer gatherings.
  2. Set boundaries: It’s okay to say no to events or activities that feel triggering or overwhelming. Prioritize your mental and emotional well-being above all else.
  3. Practice self-compassion: Give yourself permission to feel whatever emotions come up – whether it’s anxiety, discomfort, or joy. Remember that it’s okay to take breaks and check in with yourself throughout the day. Is there one thing you can do to take care of yourself before or after an event that might feel overwhelming?
  4. Focus on the fun, not the food: Shift your focus away from what’s on your plate and onto the people and experiences that bring you joy. Engage in activities that make you feel alive and present, whether noticing the warmth of the sunshine, the smell of the grass, or the sounds coming from people playing in the pool.
  5. Seek support: Lean on your support system – whether it’s friends, family, or a therapist – during times of stress or uncertainty. Having someone to talk to can make all the difference.
intuitive eating

Get Support

Remember, you’re not alone on this journey. With the right tools and support, you can embrace the beauty of summer and all it has to offer – without letting food and body image hold you back. If you’d like to diver deeper, schedule a session with one of our dietitians here!

As you continue to embrace intuitive eating, practice self-care, and challenge negative beliefs about food and body image, you’ll find yourself stepping into a summer filled with joy, connection, and self-discovery. Together, we can heal our relationship with food and learn to love and appreciate our bodies – just as they are.


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heather lasco confidently nourished dietitian

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