What Are the 10 Principles of Intuitive Eating?

We’ve talked about intuitive eating in the past (check out our hunger scale!) but never fully dove into all 10 principles — until now. Intuitive Eating was coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA, FAND, after their clients expressed concerns about the diet plans they had been given in the past. Eager to learn more about how we instinctively eat and to improve their clients’ relationship with food, the founders developed and began teaching 10 principles for intuitive eating. 1. Reject the diet mentality Diet culture surrounds us, but you don’t have to participate. We all have friends or family members who have been on diets that strike us as a little (or a lot) extreme or unsustainable. Say no to rigid food rules, dietary restrictions that aren’t medically necessary and the pressure to eat perfectly all the time. There’s always going to be a new fad diet to try, but research shows crash diets don’t work. 2. Honor your hunger Since we were born, we’ve had people telling us when and how much to eat. But the thing is: as babies, we cry when we’re hungry — even if it’s outside the typical breakfast, lunch and dinner eating times. While some structure to meals can be helpful if you have a busy schedule, ignoring your hunger because it’s not “time to eat” isn’t helpful. Most of the time, it just makes us hangry. Ain’t nobody got time for that. 3. Make peace with food Stop fighting with food and allow yourself to eat all types of food. There are obviously cases where you should strictly steer clear of a food, like if you have an allergy to it or it will interfere with an illness or medication. But generally speaking, if we […]

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Food Safety Is Everywhere In The Conversation. So Why Is Consumer Confidence Ticking Up?  

New IFIC Research Finds Americans More Confident In Food Supply Safety Than A Year Ago – Even As Recalls, Ingredient Worries, And A Summer Cyclospora Outbreak Reshape What “Safe” Means  (Washington, D.C.) — The International Food Information Council (IFIC) today released two new research studies that, read together, capture a paradox at the heart of how Americans think about food right now: food additive, ingredient, and chemical concerns have never been more present in the national conversation, yet overall confidence in the safety of the U.S. food supply has actually risen. The two findings aren’t contradictory so much as a sign that people are paying closer attention—forming perceptions from a shifting mix of what they hear and what they experience, and using new criteria to decide what to trust.  The first, the 2026 IFIC Food & Health Survey: A Focus on Food & Ingredient Safety, was fielded March 22–April 8, 2026 — notably, before a summer of headlines around foodborne illness, including a high-profile Cyclospora outbreak in lettuce, alongside Salmonella and E. coli recalls. The second, an IFIC Spotlight Survey on Americans’ awareness of and response to the ongoing Cyclospora outbreak, was fielded August 12–17, 2026. Together, these new studies offer a before and after view of a public that was already paying closer attention.  “What stands out this year isn’t alarm: it’s engagement,” said Wendy Reinhardt Kapsak, MS, RDN, IFIC President and CEO. “More Americans are forming a point of view on food safety against a busy backdrop of recalls, potential regulatory actions, and confounding headlines. That’s the real shift worth paying attention to.”  Confidence Rebounds — But The Story Underneath Is More Complicated  After hitting an IFIC Food & Health Survey-low of 55% in 2025, this year 62% of Americans say they are confident in the safety of […]

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What A Pediatrician Would Tell You About Arsenic, Rice, and Food Safety: Q&A with Dr. Claire Chehrazi

This week, FDA released their risk assessment on arsenic levels in rice products. Their main conclusion? “Consumers can certainly eat rice as part of a well-balanced diet.” They also share that based on their scientific assessment, they think it would be prudent for parents and caregivers to feed their infants a variety of fortified infant cereals and for pregnant women to vary their grains. We talked to Dr. Claire Chehrazi, pediatrician, to find out more about what this means for our food: FoodInsight: What is arsenic, and why would it be in food? Dr. Claire Chehrazi: Arsenic is a metal found in soil and water, both naturally and due to man-made sources. It’s found in small amounts in many plant-based foods because, during growth, plants naturally absorb trace amounts of arsenic from the soil and water. You may hear of two types of arsenic: inorganic and organic (unrelated to organic farming). Inorganic arsenic is the type of arsenic that, in large quantities, can cause adverse health problems. FI: Which foods contain arsenic? CC: All plant-based foods contain trace amounts of arsenic, including grains, such as rice, corn, and wheat, fruits and vegetables, as well as wine, and some juices. Rice has been shown to absorb more arsenic than other grains because it’s grown with large amounts of water.   FI: What are ‘trace levels?’ How much arsenic is in rice? CC: The term “trace levels” is used to indicate that very, very small amounts may be present when using highly sensitive detection methods. As an example, we measure arsenic in food in parts per billion.  The amount of arsenic in rice and rice products varies based on where the rice was grown, seasonal growing conditions, soil conditions and weather patterns, whether it is brown or white, and what kind of rice product it is. Generally, one serving […]

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What a Survey on DNA in Food Tells Us About Science Communications

Headlines on the latest consumer survey popped up all over my feeds this week. They varied from exasperated (80% Of Americans Support Mandatory Labels On Foods Containing DNA. DNA!) to insulting (Are Americans really dumb enough to worry about food containing DNA?). Oklahoma State University’s Agricultural Economics Department asked consumers, “Do you support or oppose the following government policies?” 86.5% of respondents support mandatory country of origin labels for meat. A large majority (82%) “support mandatory labels on GMOs.” But curiously, about the same amount (80%) also “support mandatory labels on foods containing DNA.” Yes, DNA: the building block of all living things and practically every food. So what are we supposed to take away from this? Should science communicators be crying into our cereal? Should we be sitting smugly, proclaiming, “See, it’s the audience’s fault”? Here’s what these headlines say to me: Is this survey taker answering what she thinks she’s answering? 1. Dig deeper into surveys. There is a lot of data circulating about what food issues Americans do or don’t support. Remember how influenced this information can be by survey design. One example is around biotechnology labeling, which is a key parallel these headlines draw with the OSU survey. In our IFIC Food Technology survey, we ask what information consumers would like to have that isn’t on the label. Only about 4% of those surveyed say that they want information about biotechnology. That’s a dramatically different percentage than when you just give a survey taker a yes-or-no option. 2. Improve scientific communications. When a lot of different scientific concepts come together, it’s easy to muddy the waters. DNA, selection, modification, genetics, engineering. It’s not surprising that many folks can’t explain all these notions and how they fit together. For those of us who focus on science communications, don’t let […]

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Can Our Diets Be Stress-Free? An Intuitive Eating Expert Weighs In

Many healthcare professionals and consumers either don’t know or don’t fully understand what intuitive eating is, which makes sense because it’s still a relatively new concept. In case it’s your first time reading this series, here’s a recap: Intuitive eating is a style of eating that focuses on listening to your hunger cues, eating a variety of foods for fullness and satiety, respecting your body, and not labeling food as “good” or “bad.” On the surface, this way of eating sounds like wishful thinking and admirable intentions wrapped up in a feel-good message. However, intuitive eating has been shown to be effective — it can help people who have been stuck in the restrict-binge-shame cycle (which has poor health implications) or others who constantly think about their next meal because the one they ate most recently was not satisfying. It’s complex because intuitive eating challenges us to figure out why we have so many subconscious rules and habits around food that may not be healthy or maintainable. Our 2018 Food & Health Survey found that, despite not being very familiar with intuitive eating, people are interested to learn more. So let’s dive into a few important questions. Is intuitive eating science-based? Despite the name, intuitive eating isn’t something we know like the back of our hands — it’s the center of many recent research studies. More and more research is being done to examine the effects of non-restrictive eating in various populations. So far the results are promising: Despite not focusing on weight loss, intuitive eaters often have lower BMIs and better psychological health. Who can you turn to for trusted information about food? It’s no secret that fear-mongering headlines related to food are constantly circulating in the media. We spoke with Rebecca Scritchfield, RDN, EPC, an expert in intuitive […]

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[Part 2] What Is a Registered Dietitian? An Interview with Khursheed Navder, PhD, RDN

Most of us would be hard-pressed to go a day without thinking or talking about food and nutrition. After all, everyone needs to eat. But what about those who want to make nutrition their career? In honor of National Nutrition Month, we’re exploring the world of registered dietitians (RDs): what it takes to become an RD, what sets them apart from other similar-sounding specialties, and how the field of nutrition is changing and adapting to new healthcare challenges. For this two-part series, we interviewed Dr. Khursheed Navder, a professor and director of the nutrition program at Hunter College in New York City, where she oversees the undergraduate, graduate and dietetic internship programs. She created the master’s of science in nutrition curriculum at Hunter and has worked to provide unique pathways for inner-city students to pursue a full-time nutrition education. She has been a recipient of the Outstanding Dietetic Educator Award from the Academy of Nutrition and Dietetics and she has held several elected positions within the Academy and the Commission on Dietetic Registration. Read the first half of our interview here. Can you tell us about the requirements and the process for becoming a registered dietitian? If someone wants to go into the field, what can they expect? There are two main options for students who are pursuing the RD credential. One track is where the didactic (meaning “educational” or “instructional”) coursework is completed first, and then they go through a dietetic internship where they complete another 1,200 hours or so of supervised practice. Then, they are eligible to sit for the RD exam. The second track is where both the didactic and the internship components are coordinated, and these are relatively shorter programs. One thing to note is that to date, the entry into the profession is at the […]

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The Dynamic Duo of Bone Health: Calcium & Vitamin D

Why couldn’t the skeleton laugh? He broke his funny bone! Why didn’t the skeleton go to the party? He had no body to go with him! I could tell skeleton jokes all day, but osteoporosis is no joke.  Osteoporosis is a bone disease that affects more than 53 million people in the United States.  When you have osteoporosis, your bones are thinned, weakened and can break easily. Osteoporosis can develop at any age, but is most common among older adults, women in particular.  In honor of National Osteoporosis Month, we want to celebrate the Batman & Robin of bone health: calcium and vitamin D! The biggest message being conveyed to prevent osteoporosis is to get more calcium, and this is a wonderful message. Research shows that adequate calcium intake can increase bone mineral density long-term. However, this message about calcium is missing a major piece of the bone health puzzle: If you want to maximize your calcium absorption, you need vitamin D. When calcium goes into the body through your food, it is in an inactive form.  In order to convert calcium to its active form, called calcitriol, your body needs vitamin D.  This means that even if you are eating plenty of calcium, your body cannot use it unless you are also getting vitamin D.  If you are not absorbing enough calcium, your body must take calcium from your bones, which can weaken them and can lead to osteoporosis. Okay, so how can we get this perfect pair into our diet, and how much do we need? Calci-YUM! The amount of calcium you need changes throughout your lifetime and increases as you get older. The average adult between the ages of 19 and 50 should aim for 1,200 mg of calcium per day. Luckily for us, calcium is found in many healthy and […]

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Healthy Eating on Campus: 101

Imagine that the minivan is packed with fresh twin XL sheets and too many plastic drawers and bins to bother counting. You get to campus to unload and before you know it, your teary-eyed family drives away leaving you on your own. With this moment comes a new-found independence and the responsibility of making your own decisions for the first time- including decisions about what to eat! Dining on campus often involves buffet style dining with a wide variety of foods. Limited time, money, space, and cooking equipment also means you may have to adapt your normal routine to eat healthy on campus.  Below are tips and tricks that can help you navigate your way through the campus dining environment and create your own balanced meals to keep yourself healthy! 1. Get to know your options. When eating a la carte or buffet style in the dining hall, you may be faced with more options than you’re used to. Check out your school webpage or ask the campus dining staff where you can find the nutrition information of the foods served. Many campuses even offer students services from registered dietitians! 2. Tune in to your hunger cues. When you are busy, it can be tough to always remember to stop and eat. But remember that skipping meals may cause you to eat more than you need later. Establish a meal-time routine around your classes and extracurricular activities. Also, get to know your hunger and fullness cues with mindful eating. 3. Make your plate look like MyPlate. Aim to have three square meals per day using your meal plan. When selecting your food items, picture the MyPlate visual to help you create a well-rounded meal with proper serving sizes.  4. Save any extra servings or items rather than over eating. Instead of forcing down the […]

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