If we were to imagine Intuitive Eating as a wheel, satisfaction would be the hub at the center. All of the other principles are spokes coming off of the hub, but without satisfaction at the center, the wheel will never turn. Many of us fear pleasure and satisfaction when it comes to food (likely thanks to the Food Police), but without allowing ourselves to find it in our food and eating experiences, we’ll continue being stuck in the diet mentality.
Why is satisfaction important?
Satisfaction is what often drives us to eat. If we didn’t feel good while eating or after eating, we probably wouldn’t do it! Unfortunately, satisfaction with food is now associated with feelings of guilt and shame thanks to diet culture. These feelings of guilt and shame lead to deprivation, which leaves us wanting. We’re wanting foods we tell ourselves we can’t have. We’re wanting more food than our “plan” allows for. We’re wanting something to make us feel good.
All of this wanting leads to us chasing satisfaction. By denying our cravings or denying ourselves enough food to meet our needs, we will constantly seek more. For example, let’s say you’re craving a chocolate chip cookie. Rather than just allowing yourself the cooking, you instead choose a bowl of fruit because that’s a “healthier” dessert. A short while later, you’re back in the fridge and cupboard because that didn’t quite hit the spot. So, you decide to have a rice cake. Then you reach for sugar-free pudding, but nothing is scratching the cookie itch. Finally, you say, “screw it!” and dive headfirst into the container of cookies, eating way past the point of comfortable fullness. If you had just allowed yourself to eat the cookie and enjoy it, you would’ve probably been able to enjoy what was satisfying to you and move on with your life.
THIS is the importance of satisfaction. It allows us to meet our needs and move on without the chase, guilt, or stress. Allowing yourself to feel satisfaction in a meal or snack actually decreases that craving or overwhelming desire for foods later on. You’ll simply be content.
What makes a meal or snack satisfying?
The answer to that question is totally personal to you! I encourage clients to think of satisfaction as what will make the meal enjoyable or “hit the spot”. Sometimes this is a particular flavor, texture, type of cuisine, or setting (i.e., with others, at a restaurant, at home, or solo). It can be helpful to ask yourself “What sounds good?” or “What do I really want to eat?” If you’re having trouble answering those questions, think about:
- Texture – crunchy, soft, smooth, rough, dry, etc.
- Temperature – hot, cold, room temperature, lukewarm, etc.
- Flavor – sweet, salty, spicy, simple, complex, earthy, fresh, sour, bitter, etc.
- Aroma – ideally something appealing to you 🙂
- Appearance – colorful, interesting, beautiful, etc.
- Volume – light, filling, heavy, airy, etc.; this is often determined by how hungry you are
- Any other sensory experience that feels satisfying to you
Additional ways to make eating more enjoyable
The food itself isn’t the only thing that meets your need for satisfaction. Here are some additional things that can be helpful in making your eating experience more satisfying:
- Eat when you’re moderately hungry. If you eat when you aren’t hungry, the food likely doesn’t taste as good as it would if you were moderately hungry. The same is true if you’re absolutely ravenous – you likely aren’t registering the tastes of your meal because you’re eating so quickly.
- Give yourself plenty of time to eat. Rushing through a meal doesn’t allow you to fully enjoy the experience and get all of your senses involved. Have you ever quickly finished a meal and realized you didn’t even taste it? (Same…) Most of the time, try to give yourself enough time to not feel rushed.
- Sit at your table or away from your desk. I know it’s tempting to continue working through lunch, eat on the couch, or grab food out of the fridge and eat a snack while standing, but you’ll be able to tune into your meal and find more satisfaction if you sit. Give yourself that time and space and find a pleasant environment in which to enjoy your food.
- Pause and take some deep breaths. Doing this before eating can help center you in the moment and prepare for digestion.
- Focus on your senses. Sight, taste, smell, touch, sound – get all of your senses involved whenever possible!
- Check in on your fullness. Taking a pause in the middle of your meal can give you a chance to assess your fullness level. This doesn’t mean you have to stop eating at this point, but it can slow down your pace and give you the opportunity to see if you’re satisfied or would like some more.
Satisfaction isn’t another rule to follow
Remember that not every eating experience is going to be perfect or the most satisfying experience you’ve ever had. That’s ok! In Intuitive Eating, we’re really working on reducing that all-or-nothing and black and white thinking – satisfaction is about embracing the gray too! Sometimes a meal or snack is only there to honor your hunger. It may be because you aren’t feeling well, the food you have on hand, or the situation you’re in. Just remember that there are plenty of other opportunities to have a pleasurable and satisfying meal.
Alright, off you go to discover satisfaction!
If you’re not sure what satisfaction looks like for you, that’s ok! I’m happy to answer any questions in the comments or chat via email. You can also apply to work with me here.
Mindfully yours,
Sam
