Intuitive Eater’s Bill of Rights
As the temperature begins to cool and Summer transitions to Fall, it can serve as a catalyst for many individuals, as it marks the onset of the "eating season." This period, spanning from Halloween to New Year’s Eve, is intertwined with numerous holidays centered around food. These occasions feature not just ordinary meals, but rather special dishes reserved for once-a-year enjoyment. Consequently, this timeframe can evoke significant challenges and emotional turmoil for those grappling with eating disorders, disordered eating patterns, weight concerns, and dieting struggles. Amidst the abundance of festive meals, there's a surge of social gatherings with friends and family, intensifying the pressure to either consume or abstain from food.
Evelyn Tribole (MS, RDN, CEDRD-S) and Elyse Resch (MS, RDN, CEDRD-S, FAND), the originators of Intuitive Eating, developed the Intuitive Eating Bill of Rights. This framework was designed to preserve the joy of eating and foster an ongoing connection with your interactions among food, mind, and body:
You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.
You have the right to enjoy second servings without apology.
You have the right to honor your fullness, even if that means saying “No, thank you”, without explanation, to dessert or a second helping.
You have the right to stick to your original answer of no, even if you are asked multiple times. Just calmly and politely repeat, “No, thank you, really.”
It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty dish.
You have the right to eat pumpkin pie for breakfast (or cereal for dinner!), regardless of judgmental comments or rolled eyes.
And a few additions of my own:
You have the right to eat cold leftovers from the fridge after the meal.
You have the right to exercise before a holiday meal if it makes you feel better and you do not need to explain your reasoning to anyone.
You have the right to remove yourself from a situation where the topic may be triggering.
You have the right to not explain to anyone why you are a different size (smaller or larger) than the last time they saw you.
Always remember, you are the sole authority on your emotions and physical sensations. Nobody possesses a better understanding of yourself and your body than you do. This requires a connection with your inner self, rather than relying on external advice, even if it's well-intentioned input from your family.
