Many Americans have spent so many years of their lives either stuffing or starving themselves that they forgot what Normal Eating is. People beginning recovery need to explore and learn for themselves what Normal Eating is. They find that it is centered mostly on learning to feel when they were hungry and feel when they were full.
That is it. Very simple. But oh, so complex! You will notice that I am capitalizing Normal Eating. I am doing this to stress the importance of this vital skill. It is one of the goals for recovery from an eating disorder: to become a Normal Eater.
There are some great definitions for Normal Eating.
1. It is easy to summarize normal eating in words.
When you are hungry, eat
Eat what you want
Try to make healthy choices most of the time, but allow cravings
When you have stopped being hungry, stop eating.
2. Normal eating is
Not eating the exact same way everyday, but rather balancing eating habits out over several days.
Feeling hungry and then eating until satisfied.
Trusting your bodys hunger and fullness cues and paying attention to them.
Realizing you owe your body daily fuel and nutrients to keep healthy, but without keeping a running food calculator or calorie counter going in your brain or being too restrictive.
Eating, or not eating, because you want to, not because you should. You control normal eating; it does not control you.
3. Regular eating habits distinguish normal eating. For most people this means eating three meals a day and including snacks to satisfy hunger. Eating should be regulated by internal signals of hunger, appetite and fullness. The goal is to eat when you are hungry and stop when you are satisfied.
4. Normal Eating Is…
Positive and flexible eating that depends on internal cues to regulate it. Being able to eat when you are hungry and continue eating until you are satisfied.
Being able to use moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Giving yourself permission to eat sometimes because you are happy, sad, or bored, or just because it feels good.
Three meals a day, most of the time, but it can also be choosing a snack.
Leaving some food on the plate if you know you are not hungry for it.
Overeating at times – feeling stuffed and uncomfortable.
Under-eating at times – and wishing you had more.
Trusting your body to make up for your mistakes in eating.
Knowing it takes time and attention, but keeps its place as only one important area of your life.
Flexible, and varies in response to your emotions, your schedule, your hunger, and your proximity to food.
Reference: Adapted from Satler, Ellen How to Get Your Kid to Eat…But
Not Too Much, Bull Publishing
5. a healthy relationship with food means eating in response to physical hunger most of the time. However, normal eating can also include experiences such as eating occasionally because something 먹튀검증사이트 looks good, eating past fullness at a special meal, eating in response to an emotion once in a while or choosing foods based on nutritional content because this feels care taking. Attuned eating means that eating for satisfaction is predominant, and experiencing deprivation is virtually non-existent. Attuned eating is a natural skill. It can be relearned by people who have lost touch with their hunger and can be reinforced and nurtured in children so that they maintain this healthy relationship with food throughout their lives.