So We Have More Intuitive Eating RDs…is this Good or Bad?

Remember social media 2011-2016? If you were well-versed in the health and wellness space during this time, you most likely found every other post to showcase a list of foods with calorie counts and corresponding exercises that burn the same amounts. Alternatively, they could have depicted healthy swaps to conventional foods to cut fat, sugar, or carbohydrates. Many YouTube videos from these diet and fitness gurus publicized full day of eating documentations most likely comprised of 70% vegetables, 20% low fat protein, 2.5% healthy fats, 2.5% starches, 2% low calorie alternatives to conventional food products, 1% protein supplements, 1% fruits, and 1% vitamins, and 1% miscellaneous. Weigh your food, track your meals in MyFitnessPal, and workout 5-7 days a week in a very precise manner. Only indulge on a planned cheat day or cheat meal. God forbid you gain an extra two or three pounds! Like many, I adopted this lifestyle very much in my own.

These were a few of my diet staples in 2015! (I mean…I love purple carrots and all, but man)

Fast forward to 2017-present, there has been a gradual emergence of a retaliation against this somewhat restrictive and toxic way of dieting. Many dietitians, personal trainers, health coaches, and nutritionists now promote the practice of intuitive eating and healing one’s relationship with food and body image by encouraging clients and their audiences to eat whatever they feel like on a physical and mental standpoint. In turn, this positively reinforces people to no longer view certain foods in such a “black and white” manner and tune into their true hunger cues. Weight gain is no longer stigmatized and all bodies deserve to be touted as beautiful and worthy no matter what the size or shape (often associated with the Health at Every Size movement). Even though I personally do not intuitively eat 100%, my diet is MUCH closer to intuitive eating than it was just 5-8 years ago.

Most of the feedback received from this new wave of health professionals and practitioners who stand for intuitive eating is favorable. People are sick of following extremely restrictive diets (some I’d argue eating disorder formulas in disguise) that are too low in calories and vital nutrients or spending thousands of dollars on products that do NOT work. However, there has been some criticism against intuitive eating as a mechanism for becoming obese and gaining too much weight as a result. Some of the most popular intuitive eating registered dietitians have faced backlash against neglecting basic physiological and scientific principles of calorie balance and nutrition to further emphasize their intuitive eating dogmas.

In short: the movement of more intuitive eating registered dietitians and other medical professionals in the dietetics and nutrition fields are quite positive for reshaping the toxicity of diet culture, but this wave does not come with its potential hazards. Just like many sectors within the diet culture, this new movement is not entirely bad nor is it entirely good. Personally, I think intuitive eating is not for everyone at all given time periods because some medical conditions would benefit from weight loss, but intuitive eating is fantastic for you if you naturally crave healthy foods and have a somewhat neutral or positive relationship with your body and your diet. But if you want a more skeletal breakdown of the pros and cons, here are just a few observations I’ve listed below:


  • Promotes a more flexible approach to food categorization
  • Encourages mindfulness when eating
  • Cultivates a more compassionate environment for people who may be considered fat or physically unacceptable based on social media’s aesthetic standards
  • Expresses full transparency on physical and mental symptoms when embarking on intuitive eating, doesn’t sell a diet program or ingestable product with this lifestyle
  • Dismantles the notion that one needs to look a certain way or weigh a certain number to be healthy
  • Respects all body types, shapes, and sizes
  • Exposes the dangers of crash dieting, yo-yo dieting, eating disorders, and disordered eating behaviors
  • Debunks the validity behind BMI (hint: it’s actually misleading)
  • Normalizes a diverse variety of foods–nothing is “off limits” unless one has a specific allergy or intolerance


  • May neglect basic nutritional guidelines for people who are trying to eat more healthily
  • Brings shame to those who want to lose weight or look a certain way
  • Questions the validity of certain biomarkers such as body fat percentage and obesity (this is not necessarily a problem, but it ultimately depends on context)
  • Subject to systemic racism and privileges–intuitive eating is more acceptable and appealing when marketed by a thin, young White woman rather than someone who is touted as “fat” and/or a BIPOC
  • Can very well be profit driven–after all, we have books and coaching programs dedicated to spreading the word on intuitive eating!

Below are some of my personal favorite registered dietitians who encourage some of the best messages when it comes to dieting. All of them do not promote diets or diet programs that are made to fail or deteriorate your health, none of them shame anyone for trying to lose weight, and all of them tell it like it is. While not all of them claim to be part of the intuitive eating movement, their information is just EXTREMELY refreshing considering how many programs and brands push agendas that propel people to not listen to their real hunger cues and starve themselves to look a certain way.

Really informative and insightful podcast about sticking to scientific consensus principles that have been approved of since the beginning of time! I truly appreciate Abby Langer for being so transparent about diet culture and debunking all the pseudoscience!
I absolutely adore that she cites how eating shouldn’t be something to over-analyze. Just eat enough wholesome food to nourish yourself and enjoy your favorite staples. Best point: use your diet to work with your age and your maturation, not against it.
I’ve brought up Amanda Sevilla before in my list of favorite fitness YouTubers, but she’s easily become one of my favorites when it comes to wellness and mental health. Now that she’s a dietitian, she is even more badass and inspiring!
Amanda is currently on her own journey with going “all-in” and restoring female health and hormonal circumstances, so her explanation of her process is very helpful for those who are on a similar path. Personally, I didn’t need to go “all-in” (well, unless you count that phase in quarantine where we consumed takeout WAY more often and eating lots more nut butters…but anyways) but have experienced some similar symptoms before–luckily they’re pretty much all gone now but this was such a wonderful video!
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6.22.20 Weekly Connection

A post shared by Anna Sweeney MS, RDN, CEDRD-S (@dietitiananna) on

Anna is such a breath of fresh air. I love how authentic she is about body image, being disabled, the lowdown on eating disorder recovery, and her privileges on being white and thin. Also, her personality seems so warm and loving!
One of my favorite podcast episodes with Anna that debunks the anti-dieting messaging within the intuitive eating and HAES communities, emphasizes the importance of neutrality and acceptance for all body types and backgrounds, and dismantle the extrapolation around what intuitive eating actually is!
Deanna is SUCH a gem with sharing so much knowledge about balancing out macronutrients, intuitive eating, and the science behind BMI and heavily promoted diets in the health industry. She is an amazing catalyst for showcasing how freeing it is to shift your mindset around food and not base your self-worth on your diet or physical biomarkers.
Jenn and Deanna have this phenomenal podcast episode that explores the necessity in being transparent with oneself and perhaps a support group as well as Deanna’s experience in entering a bodybuilding competition and choosing to pursue a career in dietetic private practicing!
I have interviewed Emily Vazquez on my blog years ago and she has only evolved in such a beautiful direction. Her philosophies on ensuring that EVERY sector of your health is in check and that your purpose in life extends beyond your appearance are absolutely incredible! Everything she states about food freedom, intuitive eating, and focusing on long-term health and vitality instead of aesthetics are a MUST for everyone no matter what their demographics or health journey!
Such a heartfelt video that really digs DEEP into the trenches of having an eating disorder and recovering to a thriving life! Emily is always super transparent about her experiences and what she takes away from them, which is very refreshing.
Lately, I have been binge-listening to Wendy and Jessica’s podcast Food Heaven! These two lovelies are so kind and calming to listen to. I love their principles on intuitive eating where they embody and emphasize self-compassion, self-love, and mindfulness when it comes to diet and body image. Their podcast episodes (like this one) are always super informative and jam-packed with gems!
This is one of my absolute favorite posts from ANY health and wellness account. Systemic racism and discrimination in these spaces are REAL and they can be loud or whispers, which is why I adore that Wendy and Jessica never hesitate to tackle them head on. The concept of honoring your ancestral constitution instead of trying to mold yourself into something that you’re not in a community that is very much non-inclusive is very significant and so valuable to us and we shouldn’t neglect it at all. Truly, this is something I will always keep in the back of my head.
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I don’t see why asking for equal treatment is such radical thinking. But it’s also 2020 and we are still fighting racial and gender injustices, among other things so 🤷🏽‍♀️. And for the below, when I say we, I’m referring to all of us who address this issue constantly👇🏽👇🏽👇🏽. Yes we are acknowledging that there are some modifiable behaviors when it comes to some (emphasis on some) chronic illnesses. Yes we are acknowledging that sometimes re thinking eating patterns needs to be taught and addressed. Yes we are acknowledging that weight loss can sometimes be an outcome of this. But do people realize that weight stigma is also, if not more harmful? Do people realize that so many people in larger bodies don’t get treatment for illnesses such as eating disorders because of their size? Do people not see how dangerous this is? I think it’s wrong to be automatically dismissed and told to just lose weight instead of finding possible underlying issues. Again, we are acknowledging health issues. We are acknowledging that some of these need a treatment of modified behaviors. What we are advocating for is for people to be treated the same. We know that illnesses and health issues occur in people of all bodies, so let’s not stigmatize one group. Health doesn’t have a look. ✌🏽 . . . . . . . . . . . . . . . . #haes #healthateverysize #allbodiesaregoodbodies #bodypositivity #bodypositive #bodykindness #dearbodythankyou #rdapproved #dietitianapproved #dietitian #rdn #rds #rdsofinstagram #dietitiansofinstagram #intuitiveeating #intuitiveeatingjourney #intuitiveeatingofficial

A post shared by Shana Minei Spence,MS,RDN,CDN (@thenutritiontea) on

Shana has some of the BEST explanations about body positivity, eating mindfully and intuitively, and the truth about “Health at Every Size”. It is absolutely truthful that all bodies, no matter how big or small, tall or short, slim or curvy, apple shaped or hourglass shaped, deserve equal validity, acknowledgment, love, and respect. Health goes more beyond weight and BMI (again, crock of burning hot garbage), which is exactly what more medical professionals need to acknowledge.
With these times of uncertainty in quarantine, mindful eating is absolutely CRUCIAL. Shana does a magnificent job at dissecting the techniques of tuning into your bodily hunger cues, cravings, and physiological symptoms after meals or snacks. For some people, the present is a suitable time to really channel into one’s intuition and heal their relationship with themselves.


Like I said before, intuitive eating is an extremely positive force in the right direction to combatting diet culture, but it is not perfect. Here is my BIGGEST concern–while we do have BIPOC individuals promoting intuitive eating of many shapes and sizes, the top dogs seem to share three common traits: thin, White, and young. This creates the notion that intuitive eating is only suitable and acceptable for people of those demographics. It sucks that people who are overweight and/or obese walk into a doctor’s office in fear because of the negative stigma associated with excessive weight and how they are mistreated by the medical system on an emotional level. Therefore, it is paramount to further highlight the need to honor and respect all shapes, sizes, and demographic parameters. Lastly, once more, we do need to respect individuals who would like to lose some weight but just want to do so in a healthier and more gradual and moderate manner, which allegedly can be demonized in the intuitive eating and HAES communities.

Finally, I only chose to highlight registered dietitians because, by default, they are the most credible source of nutrition knowledge and information to turn to. Having said that, there are more than plenty of awesome nutritionists (with the exceptions of RNs from other countries that have more thorough education programs) and holistic health coaches who provide valuable gems on physical wellness with some medical professionals and registered dietitians whose principles and practices aren’t so great. For the most part, I am thrilled that we have more registered dietitians that signify mindfulness in cravings, hunger cues, and more self-love and compassion when it comes to dieting and body image. There’s no need to allocate so much energy towards appearing a certain way or consuming X amount of calories!

Who are your favorite intuitive eating RDs? Do you follow any of the intuitive eating principles?

5 thoughts on “So We Have More Intuitive Eating RDs…is this Good or Bad?

  1. I’m in recovery and an intuitive eater seeing an RD and I really enjoyed this post! I never considered the privilege associated with intuitive eating before but thinking of it, my current and former RDs have all been thin, white women. So thank you for pointing that out!

    I would like to mention that IE is not all “eating whatever you want” though. As I’m sure you know, there is principle 10 that encourages selecting mostly nutritious choices. That’s the principle that resonates with me the most. As such, if you’re doing IE the right way, it won’t lead to obesity or too much weight gain as a result. And, intuitive eating isn’t necessarily anti-weight loss. It’s anti-diet and anti-pursuing intentional weight loss. When you focus on establishing healthy behaviors, like it encourages, you will naturally settle into a body that falls within your set point range and works for you. I started with the initial problem of restriction (had anorexia then gained 65lbs from medication) and lost weight with IE!

    Liked by 1 person

    1. Thank you so so much Jordan! Wishing you all the best in your recovery! ❤️ I think it’s important to acknowledge inequality in food accessibility and affordability in America as food insecurity is still a prevalent issue, especially in communities with predominantly people of color and lack of diverse representation (both ethnically and body size-wise) in the diet and fitness industries. It’s easy to glamorize IE if a skinny white woman is the face of it as opposed to someone in a bigger body and perhaps even a darker skin tone.

      Thank you for pointing out principle 10 in IE as well–sometimes the principles get convoluted with each other in practice depending on context. Perhaps true intuitive eating is harder to achieve than people think because it will look differently and work differently to/with every person! Also, it’s been a while since I’ve written this post, so I don’t quite recall what my mentality in that moment was. I’m assuming that I perceived it as them promoting “eating whatever you want” with the assumption that their relationship with food was already healthy enough to branch to IE from their previous diets, such as someone coming from IIFYM to IE and not having any past of disordered eating or medical condition that mandates them to follow a more structural diet plan. I think I should have made that more clear!


  2. If you truly follow the principles of intuitive eating, no one is shamed for wanting to lose weight or eat nutrient dense foods. And it’s not a free for all, it’s about listening to, feeling deserving of, nourishing and loving the body you’re in.

    Liked by 1 person

    1. Hi Hannah! You are absolutely right in that IE is exactly what you stated. It’s been over a year since this post came out and my mentality on IE has changed as a result. I assume that I stated that because many IE experts tend to crave healthier foods and embrace them most of the time (or are so in tune with their bodies that their overall appearance and weight are extremely consistent) without considering medical conditions that need a more rigid dieting approach. Plus, it felt like the true definition of intuitive eating has been perceived so differently by many people that being shamed for losing weight or choosing to go on a “cleaner” diet is a mere consequence of people misinterpreting what intuitive eating is (i.e. “Why don’t you just eat real cake instead of making this healthy recipe?”). Given our societal conditioning, IE is a little bit harder in practice because sometimes you make choices that don’t feel intuitive but are sensible, especially if you’re not yet in a place where you love your body unconditionally.


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