Intuitive Eating: Let's Talk About It

In today’s social media landscape, it feels like every scroll brings another “What I Eat in a Day” post. While some can be inspiring, others can feel overwhelming, triggering, or disconnected from real-life needs. That’s why I wanted to pause and share a different perspective—one rooted in intuition, education, and self-respect.

As a Board Certified Holistic Health Coach, I believe our relationship with food is just as important as the food itself. The way we approach meals—the mindset, the emotions, and the habits we build around them—can either support our well-being or sabotage it. And for years, I was caught in the latter.

My Story: From Restriction to Freedom

For a long time, I lived in a cycle of control and restriction. I tracked every calorie. I weighed every bite. I followed rigid meal plans and punished myself for deviating. On paper, I was “doing everything right.” But in reality, I was tired, undernourished, and disconnected from what my body actually needed.

Eventually, I was introduced to intuitive eating—the idea of honoring your hunger, trusting your body’s signals, and eating foods that satisfy both your nutritional needs and your soul. But when I first discovered it, I wasn’t ready. Without the foundational understanding of nutrition, balance, and self-trust, I found myself swinging between restriction and indulgence.

Building the Foundation for Intuitive Eating

Through my coaching certification, I deepened my understanding of the complex relationship we have with food. I learned that intuitive eating isn’t just “eating what you want when you want”—it’s about relearning how to listen to your body in a world that constantly tells us not to.

In order to eat intuitively in a way that’s sustainable and nourishing, you first have to explore:

• ✅ What does your body actually need in terms of macronutrients and vitamins?

• ✅ Which foods give you sustained energy and satisfaction?

• ✅ How do different textures, spices, and flavors affect how you feel?

• ✅ Are you emotionally eating, or physically hungry?

• ✅ What habits make you feel grounded, balanced, and well-fed?

  
  

Now, through practice and mindfulness, I can look at a plate of food and know—not only is it good for my body, but it’s good for my soul, too.

My Approach: The 80/20 Rule

I’ve embraced the 80/20 approach: 80% of the time, I eat nutrient-rich, whole foods that fuel my body. 20% of the time, I enjoy fun foods that bring joy, nostalgia, or comfort. This balance has drastically improved my relationship with food.

No guilt. No shame. Just awareness and intention.

A Day of Intuitive Eating

Here’s a peek into a real day of eating that reflects my intuitive approach:

🥞 Breakfast

• Gluten-Free Pumpkin Protein Pancake

• Grade A Maple Syrup

• Scrambled Eggs with a dash of Tabasco

  
  

  Satisfying, warming, and high in protein—this sets me up for steady energy all morning.

🐟 Lunch

• Baked Tilapia

• Steamed Broccoli

• White Rice

  
  

  Light, nourishing, and rich in lean protein, fiber, and complex carbs.

🥭 Snack

• Mango Lassi

  
  

  A creamy, probiotic-rich drink that satisfies my sweet tooth while supporting gut health.

🍗 Dinner

• Loaded Chicken Nachos

  
  

  Balanced with protein, fiber, and flavor—proof that intuitive eating isn’t restrictive.

🍊 Dessert

• Orange Squeeze Olipop

  
  

  A refreshing, gut-friendly treat that hits the fizzy craving without a sugar crash.

🧀 Charcuterie Board (Bonus!)

• A little bit of everything—cheese, fruit, nuts, and crackers

  
  

  Because balance isn’t just a goal. It’s a lifestyle.

Final Thoughts

Intuitive eating isn’t a trend. It’s a way of coming home to yourself.

It’s about eating to feel good—not just in the moment, but in your whole life. It’s about trusting your body’s wisdom and letting go of guilt and fear. And most importantly, it’s about finding freedom in food again.

If you’re currently navigating your own food journey, be gentle with yourself. Explore. Stay curious. Give your body what it needs. And remember: you deserve to feel nourished, satisfied, and at peace with your plate.

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Vi is a certified Holistic Health Coach through the Institute of Integrative Nutrition. The opinions and thoughts of this post in no way represent IIN or its affiliate programs. VHARMON's opinions and suggestions are not to be taken as medical advice. You should always discuss any health issues with your doctor. Stock Images provided by Canva.