| Macro and Micro Nutrients | Intuitive Eating Principles | Intuitive Eating Principles | Pairing and Snacks | Intuitive Portions for Meals and Snacks |
|---|---|---|---|---|
|
carbs/grains, protein, and fat
carbs/grains=shirt protein=pants fat=shoes (dairy is also included along with this)
What are macronutrients and how are these displayed into the meal plan?
|
rejecting the diet mentality
1. deleting dieting tools 2. unfollowing un-productive social media accounts 3. setting boundaries with friends/family
What is IE principle #1? And how are 3 ways this can be implemented?
|
respect your fullness
1. allow yourself to feel uncomfortable 2. utilizing the hunger/fullness scale 3. responding compassionately towards yourself
What is IE principle #6? how are 3 ways this can be implemented?
|
goldfish: may be paired well with a cheese stick, yogurt, milk, trail mix, nuts, etc.
What is a baked cheese cracker that smiles back? What could this be paired with to help us reach satisfaction and satiety?
|
a flat palm full, baseball, softball size
What might an intuitive portion look like for protein foods?
|
|
vitamins (fat soluble and water soluble) and minerals
these would be included in the accessories section of the meal plan
What are micronutrients and how might these be displayed into the meal plan?
|
honor your hunger
1. utilizing hunger/fullness scale 2. eat what you want in that moment vs. what the urges/thoughts say 3. recognize subtle hunger cues
What is IE principle #2? How are 3 ways this can be implemented?
|
cope with your emotions with kindness
1. experience the emotion 2. self-compassion 3. learning to trust ourselves-as our body learns to re-trust us
What is IE principle #7? how are 3 ways this can be implemented?
|
yogurt. may be paired with granola, chocolate, peanut butter, cereal, etc.
What is a creamy, multi-flavored, cold snack that is also a dairy component? what might pair well with this snack?
|
baseball, softball size amount, 2/3 of a bowl if main entree, golf ball size
What might an intuitive portion look like for grains?
|
|
carbohydrates, these give us the energy we need. Our bodies only store so much in our liver and muscles-so consistency with the meal plan is essential.
bread, rice, pasta
What is our brain's preferred source of energy and why? Name 3 sources of this food group.
|
making peace with food
1. being pencils vs. erasers 2. make peace with 1 food-and allow yourself unconditional permission with this food 3. process thoughts and feelings before, during, and after meals
What is IE principle #3? How are 3 ways this can be implemented?
|
respect your body
1. body appreciation 2. body respect 3. body neutrality
What is IE principle #8? how are 3 ways this can be implemented?
|
chips. may be paired with dip, cheese, yogurt, etc.
What is crunchy, salty, and part of the potato family? what might this pair well with?
|
palm full, golf ball size, etc.
What might and intuitive portion look like for fats?
|
|
helps preserve and build muscle tissue, helps with hormone production, helps our hair, skin, and nails.
chicken, pork, tofu
What does protein do for us? Name 3 sources of protein
|
challenging the food police
1. debunking between thoughts vs. science and nutrition 2. setting boundaries 3. providing self-compassion
What is IE principle #4? how are 3 ways this can be implemented?
|
movement-feel the difference
1. what is joyful and intentional for me? 2. does this encourage compulsive thoughts? 3. how do you feel before, during, and after?
What is IE principle #9? how are 3 ways this can be implemented?
|
trail mix
What is salty and also sweet, usually containing candies, dried fruit, and nuts?
|
2/3 bowl of cereal with milk
banana golf ball size of peanut butter 8-12 oz of fluid or 2 slices of toast golf ball size of peanut butter applesauce 8 oz milk or juice
What might a breakfast with all meal plan components look like?
|
|
help insulate, absorption of fat-soluble vitamins (ADEK), our brains primarily composed of fat, helps food taste good-pleasure and satiety, hair, skin, and nails
What does fat do for us? Name 3 sources of fat
|
discover the satisfaction factor
1. utilizing all components of our taste buds 2. starting out small: do I want salty, sweet, or savory? 3. honoring your cravings
What is IE principle #5? how are 3 ways this can be implemented?
|
honor your health
1. honoring your taste preferences/buds 2. a work in progress 3. a continued experiment
What is IE principle #10? how are 3 ways this can be implemented?
|
chocolate chip cookie, paired well with milk, etc.
What is sweet, usually has chocolate chips contained, and is considered a play food? what might this pair well with?
|
sandwich (2 slices of bread) with deli meat (at least 5 slices), slice of cheese, golf ball size of mayo
medium handful of pretzels 1 cheese stick or apple sauce cup
What might a lunch with all meal plan components look like?
|
Support Us on Ko-fi