What is Conscious Eating?
Conscious Eating is one of the first topics I delve into with my coaching clients, and I mention it in all of my workshops too. So I figured the guidelines deserve their own space on my website!
The Conscious Eating Guidelines were formed by Carolyn Costin and Gwen Schubert Grabb, in their (highly recommended!) “8 Keys to Recovery from an Eating Disorder” book.
Conscious Eating means using knowledge and awareness when it comes to food and eating, placing an emphasis on your body signals as well as general education about nutrition and health. It is important to note that conscious eating is NOT a diet, but rather guidelines to support you in your relationship with food and your body.
Becoming a conscious eater takes time and it can be very difficult at first for anyone suffering from an eating disorder. These guidelines can be seen as the ‘end goal’ but for anyone in the midst of an eating disorder battle, it is important to discuss your specific food goals with your dietician.
Here are the Conscious Eating guidelines
Be conscious of your hunger. Eat when moderately hungry; don’t wait until you are famished.
Eat regularly. Do not skip meals, and if possible, don’t go over four hours without eating.
Allow yourself to eat all foods (unless you are allergic or have some other serious health issue.
Eat what you want, while also being conscious of how foods make you feel, what you have already eaten, and relevant health issues.
All calories are equivalent when it comes to weight (a calorie is a calorie is a calorie)
For meals, eat a balance of protein, fat and carbohydrates. Your body needs all of these to function properly and efficiently. Deprivation of foods or nutrients leads to physical and psychological problems and can actually trigger eating disorder behaviours.
Stay conscious of your fullness and satisfaction. You can eat a lot and not be satisfied.
If you do overeat (which is normal sometimes), reassure yourself that your body can handle the excess food if you get back on track. Don’t wait too long before eating again.
Enjoy food and the pleasure of eating.
Make conscious choices to avoid foods that make you feel physically bad after eating them.
I am aware that we are in the middle of a cost of living crisis, and that food access is not equal. If you are unable to source varied, nutritious food, please contact your local charity, church or food bank. Food is a basic right and we all need enough food to fuel our bodies.
