Sustainable Diet - Healthy Eating Habits - Annica Marks Nutrition

THE NUTRITION RECOVERY PROCESS THE ROAD FROM DISORDERED EATING TO INTUITIVE EATING FOOD INTAKE DICTATED BY FOOD RULES: Generally, when someone starts nutrition therapy, majority of their food choices are dictated by the food rules they have developed over the years MEAL PLAN COMPLIANCE: The first step is to create a meal plan to provide an appropriate amount of nutrition, this is to ensure good nutrition, avoid hunger related binge urges, and to guide weight (up, down or stable) MEAL PLAN + CHALLENGES: The next step is to introduce challenges. Blood will flow away from the gut when you feel stressed or anxious. This makes it very difficult to notice hunger or appetite. The purpose is to complete the challenges whether you feel like it or not at the time, to gain exposure to the challenge food, rule or belief. The repeated exposure will eventually lead to a reduction in food anxiety and therefore the ability to notice appetite and preferences at any given time. LISTENING TO APPETITE: This step is about introducing more flexibility within the meal plan. Appetite (what you feel like it) is used at each eating occasion rather limiting to food options on the meal plan. LISTENING TO HUNGER, FULLNESS, APPETITE AND SATIETY: These cues are used to eat intuitively. The meal plan will only be required when anxiety or stress levels are high, and these cues have disappeared. SUSTAINABLE EATING: This is an optional final step in intuitive eating. It involves understanding the food journey from farm to table and the impact that differing types of farming have on food quality, animal welfare and environmental factors. This final stage balances internal intuition with sustainable eating principles. For more information, please visit www.annicamarksnutrition.com.au