by A nutritional trend called “intuitive eating” aims to avoid the rigors of the traditional diet.
Intuitive eating is not a diet plan. According to the Harvard School of Public Health, it’s “an approach to eating based on the person’s internal needs.”
The choice of food will change based on a person’s physical or emotional needs, regardless of the type of food, the number of calories or the time of day.
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Intuitive eating has been used as a weight loss strategy and as a treatment for disordered eating, according to Harvard.
Megan Roup, celebrity fitness trainer in Los Angeles and founder of fitness app The Sculpt Society, spoke to Fox News Digital in an interview about how she embraced intuitive eating.
Intuitive eating focuses on satisfying hunger instead of eating diet food options that leave people feeling “empty.” (iStock)
Although Roup is not a nutritionist, her approach to sustainable physical training has permeated her entire lifestyle, including at home with her two children.
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“I’m all about listening to my body and eating intuitively,” she said. “That means I’m not restricting food … I’m really listening to my hunger cues – eating when I’m hungry, stopping when I’m full.”
Roup said she chooses foods that make her feel “good or energized.”
Megan Roup, pictured, celebrity fitness trainer in Los Angeles and founder of The Sculpt Society, spoke to Fox News Digital about how she embraced intuitive eating. (Megan Roup)
In her early 20s, Roup admitted she fell victim to “every fad diet” instead of nourishing her body and listening to what it needed.
Following strict food guidelines can make it “harder for us to listen to what our body needs and wants,” she said.
As she eats herself, Roup does not restrict her children, either.
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As a busy mom, she said she’s “all about quick, easy recipes,” like overnight oats for breakfast that include organic ingredients like almond milk, nuts and berries.
Roup also shared a smoothie recipe that her kids love, blending almond milk, strawberries, blueberries, half a banana, a scoop of almond butter, chia seeds and spinach.
As a busy mom, Roup (not pictured) said she is “all about quick, easy recipes,” often with her children included in the food preparation process. (iStock)
Her children are also involved in the cooking process, as Roup noted that her 3-year-old enjoys throwing the ingredients into the smoothie blender.
“It’s good for her to see what we’re putting in the smoothie… trying to eat whole foods that feel good to us,” she said.
Pairing exercise and nutrition
Just as with food, Roup recommends not following strict rules and letting go of the “all-or-nothing mentality” when it comes to fitness.
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In her own coaching practice, Roup said she encourages her clients to let go of the idea that they have to work out for hours every day.
The fitness expert recited one of her favorite mantras: “Commit to less so you can show more.”
The Sculpt Society is an online fitness platform that combines “low-impact, full-body sculpting with very easy-to-follow dance cardio,” said Roup, pictured here. (Megan Roup)
“I want my clients to show up for 10 minutes a day and do that consistently throughout the week,” said Roup.
“Build that habit so you can show up sustainably every day – and I think it’s the same with food.”
There’s no rulebook, she noted—and fitness and food aren’t for everyone.
A nutritionist’s perspective
Registered dietitian and nutritionist Ilana Muhlstein highlighted the intuitive eating lifestyle in a conversation with Fox News Digital.
While she said she understands the appeal of the concept, especially for people with a history of strict dieting, Muhlstein, who is based in Los Angeles, said intuitive eating can be “impractical and unrealistic for most people, especially children.”
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“Proponents of intuitive eating suggest that if you want cookies, you should eat cookies; if you want fries, eat fries; and if dessert seems like a pre-dinner thing, go for it, ” she said.
Ultra-processed foods are “very easy to overconsume,” a nutritionist said. (iStock)
“In a society inundated with ultra-processed highly palatable and addictive foods, every craving can lead to unhealthy results,” she said.
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The more processed foods you eat, the more you crave them, according to Muhlstein.
“Without practical guidance, such as encouraging people to fill half their plate with vegetables or prioritize foods high in protein and fibre, many will fall into the trap of overindulging in ultra-processed foods,” she said.
Setting an example
Intuitive eating can help children create a healthy relationship with food, according to Roup.
“It starts with modeling that behavior for them,” she said. “If you’re talking about yourself badly, talking about food being good and bad, putting a lot of emphasis on certain foods … they pick up on that.”
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Parents should set the example by staying active and prioritizing their health, Roup suggested, as well as demonstrating a “joyful practice” of preparing and eating food that feels good.
Intuitive eating is about “removing the rules and giving back the autonomy to myself and my body, because everyone is different,” Roup said. (Megan Roup; iStock)
Muhlstein warned, however, that letting children eat “whatever they want” can be just as dangerous as letting them “watch whatever they want” or “go to bed whenever they want.”
As a mother of three, the nutritionist emphasized the importance of introducing nutritious foods to children.
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“With pediatric obesity and diabetes on the rise, it’s more important than ever to teach children to love and enjoy wholesome, nutritious foods,” she told Fox News Digital.
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“Also, food tastes better when you’re hungry, so it’s vital that children eat plenty of fruit, vegetables and protein.”
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Research suggests that children who eat more fruits and vegetables and less sugar do better academically and have improved mental health and well-being, Muhlstein said.
Roup encourages her clients to talk to a nutritionist if they’re looking for more guidance on intuitive eating. (iStock)
“Nutrition is a critical aspect of parenting,” she said.
“Providing positive guidance and encouraging healthy choices from a place of love is essential to ensure that the next generation does not suffer more.”
