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Intuitive Eating — Ten Principles Self-Assessment

Score where you are across Tribole & Resch's ten principles

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Evelyn Tribole and Elyse Resch's ten Intuitive Eating principles. Rate each one for where you are now (0 = haven't started, 10 = mostly living it). Where you score lowest is where the next piece of work usually lives.

1.Reject the diet mentality

Let go of the false hope that one more diet will fix things.

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What this principle looks like for me right now:

2.Honor your hunger

Keep the body fed — biological hunger is not a moral failure.

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What this principle looks like for me right now:

3.Make peace with food

Give unconditional permission to eat; off-limits foods stop feeling powerful.

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What this principle looks like for me right now:

4.Challenge the food police

Notice the internal voice that grades eating as 'good' or 'bad'.

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What this principle looks like for me right now:

5.Discover the satisfaction factor

Eat foods you actually enjoy, in settings that let you notice.

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What this principle looks like for me right now:

6.Feel your fullness

Pause mid-meal; check in; honor 'comfortable' as a stopping place.

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What this principle looks like for me right now:

7.Cope with emotions with kindness

Address feelings without using food as the only tool.

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What this principle looks like for me right now:

8.Respect your body

Body diversity is real; respect doesn't require liking.

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What this principle looks like for me right now:

9.Movement — feel the difference

Shift from exercise-as-punishment to movement-that-feels-good.

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What this principle looks like for me right now:

10.Honor your health with gentle nutrition

Progress, not perfection. One meal is not the story.

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What this principle looks like for me right now:

My next step

The lowest-scoring principle is usually where the work lives. What is one small, concrete experiment for this week?

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