Ellyn Satter, a therapist and nutritionist, provides the following definition of normal eating.
"What is Normal Eating? Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings."
This is a difficult definition to process. It goes completely against everything we hear through popular media. But it's also beautiful, liberating, and quite frankly - the best definition I have encountered. Let's hit a few key points.
Intuitive Eating.
I'm going to cover intuitive eating in another article because it's an awesome (but intimidating) topic. For now I will say simply that intuitive eating is about trusting your body - being guided by hunger and satiety signals. Intuitive eating is an essential part of Satter's definition - understanding that our bodies are designed to tell us what and how much they want. Our job is to listen.
Disclaimer: Intuitive eating DOES NOT work for everyone. People that have struggled eating disorders may lose hunger and satiety signals and must work with a professional recovery team to regain these signals.
Flexibility
This is the most important part of Satter's definition. When we impose strict rules on our eating - we stop listening to our body and lose that vital connection with intuitive eating. It's important to remember that eating isn't just about "fueling our bodies" (although that is a very important part!) but eating is also meant to be enjoyed. IT's NOT the end of the world when you have a cookie when you're not hungry, be flexible. Let life happen!
Mistakes?
Satter states "Normal eating is trusting your body to make up for your mistakes in eating." I don't believe Satter means "mistakes" in the popular sense. Satter is stating that our bodies are designed to adapt to our lifestyle and our eating. As stated earlier, flexibility is a crucial component in "normal" eating. "Mistakes" aren't mistakes - they're a part of that flexibility. Focus on finding balance.
Normal Eating Is Different For Each Person
There is no magical standard for "normal" eating. Each person has different needs. Stop paying attention to magazines and TV shows that provide "ideal" calories, portions, etc. They don't know you, your activity, or your body. If you want help figuring out what you need, set an appointment with a nutritionist/dietician.
Find Balance
Food shouldn't be something we obsess over. It's an important part of our lives, but it's just that - only a part. Enjoy food, don't let it define you - let it nourish you, fuel your body, celebrate your birthday (or just Tuesday), let it make you happy.
For more information on Ellyn Satter and for copyright information please visit the Ellyn Satter Institute page!
"What is Normal Eating? Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings."
This is a difficult definition to process. It goes completely against everything we hear through popular media. But it's also beautiful, liberating, and quite frankly - the best definition I have encountered. Let's hit a few key points.
Intuitive Eating.
I'm going to cover intuitive eating in another article because it's an awesome (but intimidating) topic. For now I will say simply that intuitive eating is about trusting your body - being guided by hunger and satiety signals. Intuitive eating is an essential part of Satter's definition - understanding that our bodies are designed to tell us what and how much they want. Our job is to listen.
Disclaimer: Intuitive eating DOES NOT work for everyone. People that have struggled eating disorders may lose hunger and satiety signals and must work with a professional recovery team to regain these signals.
Flexibility
This is the most important part of Satter's definition. When we impose strict rules on our eating - we stop listening to our body and lose that vital connection with intuitive eating. It's important to remember that eating isn't just about "fueling our bodies" (although that is a very important part!) but eating is also meant to be enjoyed. IT's NOT the end of the world when you have a cookie when you're not hungry, be flexible. Let life happen!
Mistakes?
Satter states "Normal eating is trusting your body to make up for your mistakes in eating." I don't believe Satter means "mistakes" in the popular sense. Satter is stating that our bodies are designed to adapt to our lifestyle and our eating. As stated earlier, flexibility is a crucial component in "normal" eating. "Mistakes" aren't mistakes - they're a part of that flexibility. Focus on finding balance.
Normal Eating Is Different For Each Person
There is no magical standard for "normal" eating. Each person has different needs. Stop paying attention to magazines and TV shows that provide "ideal" calories, portions, etc. They don't know you, your activity, or your body. If you want help figuring out what you need, set an appointment with a nutritionist/dietician.
Find Balance
Food shouldn't be something we obsess over. It's an important part of our lives, but it's just that - only a part. Enjoy food, don't let it define you - let it nourish you, fuel your body, celebrate your birthday (or just Tuesday), let it make you happy.
For more information on Ellyn Satter and for copyright information please visit the Ellyn Satter Institute page!