When to Eat

As a dietitian, I work with clients on how to eat almost more than what to eat. Sound surprising? Think about it. How often do you eat until you're "too full"? How many times during the week are you so hungry that you shovel everything in as fast as possible? Your body has many ways of telling you when you're hungry, when you're full, what kinds of foods you need, and what foods really taste best to you. We were all born with the wherewithal to properly nourish ourselves, but somewhere along the way we lost our ability to self-regulate eating. Perhaps it was when we were required to finish our plates, or maybe it was when we were told we would get some candy for good behavior. Most of us began associating food with some sort of emotion or reward (eat your veggies and you get dessert!) at a pretty young age. No wonder we have difficulty knowing how much to eat and how to listen to our bodies!

The first principle of intuitive or mindful eating that I work with my clients on is eating when you're hungry. Hunger is how your body tells your brain to start eating. It's a survival mechanism; without it, we would have no drive to eat and would starve to death. Unfortunately, in this diet- and weight-obsessed world in which we live, hunger has become something feared. "What if I get hungry?" people ask, or "I always get hungry in the afternoon. What should I do?" Do you know what I say? EAT! Hunger is a sign that your body needs fuel. Most people get hungry every 3-5 hours (more or less depending on your individual physiology). If you're never hungry, it's either because your metabolism has slowed so much that your body requires less fuel, or (more likely) because you're so mentally preoccupied or stressed that you almost "forget" to eat. Hunger is a GOOD thing. It means that your body is working through the fuel it has been given and that your metabolism, or the rate at which you use fuel, is kickin'.

What does hunger feel like? For some people, it can be sensed as an uncomfortable feeling or "rumbling" in the stomach. For others, it comes along as a headache, irritability, or crankiness. The most important thing is that we don't let ourselves get TOO incredibly hungry. Why is this? Because when we're really hungry, we tend to feel like we need to eat everything but the kitchen sink to feel satisfied. Thus, we eat foods that we might not normally eat, and we eat really quickly. If you start to identify what true hunger is (about a 3 on a scale of 1 - empty - to 10 - stuffed), you can have a better idea of when to start eating.

What about snacking? Snacks are a great way to give ourselves an energy and nutrient boost between meals. We don't have to eat until we're full (more on this later) if we're having a snack; we just want to ward off hunger for a few more hours until we can have a more substantial meal.

Sometimes, however, it's not convenient to eat as often as our bodies ask. That's why it's important to have foods that are more satisfying and have better "sticking" power. High fiber foods, such as vegetables, fruits, beans, and whole grains (like brown rice, quinoa, and sprouted whole wheat) are great options. Balance is also important. When choosing meals and snacks, aim to have some protein, fat, and carbohydrate to feel most satisfied until your next meal or snack. Organic apples (carbohydrate, fiber) with raw almond butter (protein, fat) or carrots (minimal carbohydrate) with hummus (carbohydrate, protein, and fat) are great snack options.

Another reason why recognizing hunger as the main driver for eating is because sometimes we eat when we're not hungry. This can happen when we're bored, stressed, upset, tired, or even happy. Sometimes we look at the clock and decide that it's time to eat, or perhaps we smell cookies baking in the oven and all of a sudden want food, even though we're not necessarily hungry. The main difference between intuitive eaters and everyone else is that hunger is almost always the drive for eating.

It may take some time to get used to eating when you feel true hunger instead of waiting until you're starving, but when you start practicing this technique, you may notice that you choose healthier choices and don't get too full after each meal. Similarly, if you're used to eating when you're bored or upset, it can be challenging to find substitutes for food. The most important thing is that you begin to recognize your motivation for eating. Ask yourself if you really are hungry, and if you are, what do you really want to eat? When you eat when you're hungry, you're honoring how your body is meant to work: when your blood sugar drops and all of your fuel is used up, you get hungry, and you eat. Sound simple? It can be...with a little practice!

In upcoming posts, I'll talk about three more principles of intuitive eating that I use with every client. I wish you happy, healthy eating - when you're hungry!