Intuitive eating can feel daunting — especially if you’ve spent years following diet rules, trying to control your body, or second-guessing every food choice (which let’s be honest, most of us have). It’s no wonder that many of us feel out of touch with what our bodies actually want and need.
Intuitive eating isn’t about perfection or figuring it all out overnight. At it’s core, it’s about pausing, tuning into your body, and making choices that honour your needs in the moment. It’s about getting off the “all or nothing hamster wheel” and finding peace in the messy middle ground. To help you do that, here are three simple, thought-provoking questions you can ask yourself before deciding what to eat.
1. If I wasn’t concerned about how my body size would be affected, what would I choose to eat in this moment?
Let’s start with the big one. How often do you choose what to eat based on what you think you “should” have versus what you truly want? Maybe you pick the salad because it feels “healthier,” even though the pasta would have actually left you satisfied. Or maybe you skip dessert because you’re worried about what it means for your body, even though you really want a little something sweet after a meal.
When your decisions revolve around how your body looks, it’s almost impossible to tune into what your body really needs. That’s where this question comes in: “If I wasn’t concerned about how my body looks, what would I choose to eat?”
At first, answering this might feel scary. If you’ve been stuck in the cycle of restriction, your brain might scream, “Please give me all the ice cream, chips, and chocolate forever.” And that’s okay. It’s normal to crave the foods you’ve spent years labelling as “bad” or “off-limits.” But here’s the thing: when you allow yourself permission to eat these foods without guilt, the novelty fades. Over time, often a natural balance emerges — one where you enjoy both nourishing whole foods and satisfying soul foods because they feel good, not because you’re trying to follow a rule.
2. What need am I trying to meet right now?
This question is such a game-changer because food isn’t just fuel—it meets a variety of needs. Sometimes, you’re eating because you’re physically hungry and need energy. Other times, it’s about connection, like enjoying a meal with friends or celebrating a special occasion. And sometimes, food is about comfort, helping you self-soothe or regulate your emotions.
When you pause to ask yourself, “What need am I trying to meet right now?” you give yourself the chance to reflect on what’s really going on.
Maybe you’ve had a long day, and a warm, comforting meal is exactly what you need to feel cared for. Or perhaps you’re heading out with friends, and sharing some share plates feels like the best way to connect. On the flip side, you might realise you’re not actually hungry but rather bored or stressed. In that case, you can choose to eat—or explore other ways to meet that need.
The point isn’t to overanalyse your choices. It’s to check in with yourself, show yourself some compassion, and make a decision that feels good for both your body and your mind.
3. What will make me feel my best in 2 minutes, 2 hours, and 2 months?
Okay, so this question needs a little context. It’s not about falling back into dieting mentality or obsessing over the “right” choice, or the choice that will lead to changes to your future body. Instead, it’s about finding the balance of honouring your body’s current wants and needs while also keeping the bigger picture in mind.
In the next 2 minutes, what’s going to feel satisfying? Maybe it’s a warm cup of tea, a piece of chocolate, or a hearty meal that hits the spot. In the next 2 hours, what’s going to leave you feeling energised and satisfied? Perhaps a meal with protein, fibre, and fats might help you avoid that post-lunch slump. Finally, consider the next 2 months. What choices support your overall health and well-being?
When we consider this question it’s easy to think that fruit and vegetables, lean protein and fibre are the only “correct” answer here. But that couldn’t be further from the truth. Here’s an example: Say you’re craving chocolate in the afternoon. The rules you have in your head might tell you to avoid it at all costs, but how does that usually play out? Often, you spend the next two hours thinking about chocolate until perhaps, in 2 hours time the wheels fall off and you end up eating 3 times as much as you would have if you’d just eaten the chocolate to begin with. Enjoying a few pieces now could leave you feeling satisfied in the moment and prevent cravings from spiralling out of control later. In the long run, learning to enjoy all foods—including chocolate—without guilt is a huge win for your mental and emotional health.
The key is to use this question as a guide, not a rule. It’s about checking in with yourself and making a choice that feels good in both the short term and the long term.
These questions aren’t about being perfect or making the “right” choice every time. They’re about creating a moment of pause—a chance to tune in, reflect, and respond to your body with kindness. Give them a try, and see how they shift the way you approach food and eating. You might just find they open the door to a more intuitive, joyful relationship with food.
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