Gentle Nutrition & Building Balanced Meals

How relaxing food rules and choosing satisfaction helps create more balanced meals

Written by Emily Edling and Cristina Luibil, MS, RD, LDN. Edited by Sabrina Stadelman.

In past blogs, we've mentioned that Intuitive Eating highlights ‘honoring your hunger’ as one of its pillars. Honoring our hunger means providing ourselves with food that is satisfying and making sure to actually eat it. Diet culture’s messages can sometimes hinder how we listen to and respond to our hunger cues and understand our body’s needs in the moment. One important area of honoring our hunger is finding satisfaction in our food. 

Can you think of a time when you had a good amount of crackers, but felt hungry soon after? Those crackers alone might not be very satisfying in the long run. Diet culture cycles through naming different foods as off-limits (the low-fat craze of the 90s, or the recent low-carb trends). But science shows us that we need a balance of all the macronutrients to feel satisfied. We don't need to (and shouldn't) name any foods as off-limits. Here are some ideas for finding satisfaction in your food. 

As a dietitian, Cristina can tell you about the harmony of carbohydrates, protein, and fat that make up a balanced and satisfying meal or snack. In her book Gentle Nutrition*, Rachael Hartley describes ‘The Gang’ that makes up satisfying meals:

Carbohydrates are our body’s primary source of energy, the leader.

Protein and Fat are sidekicks that help us feel full and help in many of the functions in the body.

Fruits and Veggies provide our meals and snacks with fiber, vitamins, and minerals.

Enough to eat is important for satisfying your hunger. Becoming cued into your hunger and fullness will enable you to identify how much food is satisfying to you in any particular moment.

Pleasure contributes to our feeling satisfied. If you’re not eating foods that you enjoy, you may be inclined to continue to seek out food that is truly satisfying. Including foods you truly enjoy in your regular meals and snacks will help you discover the satisfaction factor of eating 

We emphasize that everyone is different, and that we tune into our body’s internal cues, rational thought, and innate wisdom around what we choose to eat.  It also means we need to take note of what foods we actually enjoy and how much we need to feel satisfied. 

If you want to dig into more of this and need help cuing in on finding satisfaction in your meals and snacks, Cristina is here to talk with you.  

Our Intuitive Eating Membership, Nourish Your Life, is currently enrolling. Become a part of our community.

NOURISH YOUR LIFE

Nourishing Notes from Aterra Nutrition

Subscribe to our Substack newsletter for down-to-earth gentle nutrition tips, resources, and offerings from our team of registered dietitians and interns.

SUBSCRIBE

Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.