Intuitive Eating for Adults
Intuitive Eating Program for Adults
The Intuitive Eating Program for Adults is a six-month virtual journey designed to help individuals rebuild a healthy, trusting relationship with food and their bodies. Through bi-weekly online sessions, participants learn to reject diet culture, tune into internal hunger and fullness cues, and cultivate self-compassion and body respect.
Program Objectives
- Develop awareness of physical hunger and satiety signals
- Break free from restrictive dieting and food guilt
- Cultivate body acceptance and self-trust
- Promote balanced nutrition through mindful choices
- Support emotional well-being and sustainable health habits
Program Structure
Duration: 6 months
Frequency: Bi-weekly sessions (13 total). Can be more as needed.
Session Length: 60 minutes each
Format: Virtual group sessions via secure video platform
Materials: Intuitive Eating Workbook Second Edition by Evelyn Tribole & Elyse Resch
Session Breakdown
Session 1: Initial Assessment & Your Story
Overview of intuitive eating principles
- History and medical intake
- Setting intentions and goals for the program
Session 2: Introduction to Intuitive Eating & Intuitive Eating Through the Lens of Social Justice
- Identifying personal dieting history and beliefs about food
- Intuitive Eating Assessment Scale
- Cycle of socialization
Session 3: Rejecting the Diet Mentality
- Understanding the impact of diet culture
- Recognizing restrictive patterns and food rules
- Reframing thoughts around “good” and “bad” foods
Session 4: Honoring Hunger
- Learning to identify physical hunger cues
- Differentiating between emotional and physical hunger
- Practicing mindful eating before meals
Session 5: Making Peace with Food
- Allowing unconditional permission to eat
- Reducing guilt and anxiety around eating
- Building trust in food choices
Session 6: Discovering Satisfaction
- Exploring the role of pleasure in eating
- Creating satisfying meal experiences
- Understanding how satisfaction supports moderation
Session 7: Respecting Fullness
- Recognizing fullness cues
- Practicing mindful stopping points
- Building awareness of body signals
Session 8: Body Respect and Acceptance
- Exploring body image and self-perception
- Practicing gratitude and body neutrality
- Developing self-care routines that honor the body
Session 9: Coping with Emotions Without Food
- Identifying emotional triggers for eating
- Developing alternative coping strategies
- Building emotional resilience and self-compassion
Session 10: Movement: Feel the Difference
- Reframing exercise as joyful movement
- Exploring different forms of physical activity
- Connecting movement to energy and well-being
Session 11: Honor Your Health with Gentle Nutrition
- Understanding balanced nutrition without restriction
- Learning how to nourish the body intuitively
- Integrating nutrition knowledge with self-trust
Session 12: Overcoming Setbacks
- Addressing challenges and self-criticism
- Reconnecting with intuitive eating principles after lapses
- Building long-term resilience and confidence
Session 13: Integration and Reflection
- Reviewing progress and personal growth
- Creating a personalized intuitive eating plan
- Setting intentions for continued practice
Tools and Resources
- Intuitive Eating Workbook: Required purchase for guided learning and reflection
- Guided Tools: Meditations, exercises or visualizations to support mindfulness and body awareness will be provided
Expected Outcomes
- Improved body image and self-acceptance
- Reduced binge or emotional eating episodes
- Enhanced awareness of hunger and fullness cues
- Greater enjoyment and satisfaction from food
- Sustainable, non-restrictive approach to health and wellness
Enrollment Information
- Eligibility: Adults aged 18 and above
- Format: 100% virtual sessions via secure video conferencing
- Registration: Available through online wellness platforms and program website (Berry Street or Nourish)
This six-month virtual Intuitive Eating Program for Adults provides a supportive, accessible environment for participants to reconnect with their bodies, trust their instincts, and cultivate a balanced, compassionate approach to eating and self-care from the comfort of home.