When it comes to eating, there really is no one-size-fits-all approach. You have likely all heard about intuitive eating, which is often defined as something like “listening to your body and letting your hunger and fullness cues guide you”. However, I believe there are some flaws to this style of eating, and instead, I want to introduce you to another approach: intentional eating.

Intentional eating is quite different to intuitive eating, and is actually more in line with what people actually mean when they say intuitive eating.

There is a disconnect between what the average person thinks intuitive eating means, and what all these health and fitness influencers mean when they say intuitive eating. When the influencers say intuitive eating, they actually mean intentional eating. They are using their huge bank of nutritional knowledge to make good nutrition choices, and they just aren’t actively tracking the food so they think this is intuitive eating. But it isn’t.

So, there is a lot to clear up here.

So, let’s dive deeply into what intentional eating is, how it differs from other approaches, why it matters, and how you can integrate it into your life in a way that feels sustainable and empowering.

What Is Intentional Eating?

At its core, intentional eating is about making conscious, informed decisions about what, when, and how you eat. It’s not about being overly restrictive or adhering to a rigid set of rules. Instead, it’s about aligning your food choices with your goals and values, whether they’re related to physical health, energy levels, performance, or even ethical considerations.

Intentional eating is an approach that combines mindfulness, planning, and education to help you make choices that serve your short-term and long-term goals. It’s not just about avoiding junk food, adhering to a specific diet or calorie and macro goals. It’s about understanding why you make certain food choices and how those choices align with your physical, mental, and emotional health.

Intentional eating isn’t just about reacting to hunger or cravings; it’s about approaching food with purpose and clarity. It means asking yourself questions like:

  • What do I want to achieve with my nutrition?
  • How do my food choices impact my energy levels, focus, and mood?
  • Are my meals providing the nutrients my body needs to thrive?
  • Does my eating pattern support my physical activities, work schedule, and social life?

Intentional eating is proactive. Instead of leaving your food choices up to chance or the whims of the moment, you plan ahead. This might involve creating a grocery list, meal prepping, or simply having a mental map of how your meals will unfold throughout the day/week.

It’s about eating with your goals and values in mind, whether that means nourishing your body with whole foods, supporting your performance goals, or respecting your personal beliefs about sustainability and animal welfare. You are making choices intentionally.

How Is Intentional Eating Different from Intuitive Eating?

While both intentional eating and intuitive eating emphasise mindfulness, they differ in their focus and application:

  • Intuitive Eating is centered around listening to your body’s natural hunger and fullness cues. It’s about developing a trust-based relationship with food by eating when you’re hungry, stopping when you’re full, and removing guilt or shame from eating choices. Intuitive eating often rejects diet culture and encourages freedom from food rules.
  • Intentional Eating takes a more structured approach. While it still respects your body’s cues, it incorporates planning and goal-setting. You’re not only eating in response to hunger but also proactively deciding what and when to eat based on your health goals, schedule, and nutritional needs.

For instance, imagine you’re an athlete preparing for a major competition. Intuitive eating might lead you to eat when you feel hungry, but intentional eating would guide you to prioritise meals that are rich in protein and complex carbohydrates, even if you’re not immediately hungry.

The difference lies in the strategic foresight and intentionality with your choices.

Intentional eating also incorporates a broader perspective. It’s not just about physical hunger but also about considering the bigger picture of your life and goals. It encourages you to ask questions like: “How will this meal support my long-term health?” or “Does this choice align with my values and lifestyle?”

When you see influencers and professionals discussing intuitive eating, they very often are discussing intentional eating. They are using their huge bank of nutrition knowledge to make better food choices rather than relying on listening to their internal cues.

You see, there really is nothing intuitive about the diet. At least with exercise, you get some sort of immediate feedback. If you are trying to train your quads and you feel your quads working during the movement, at least you know you are on the right track.

Intuition is the ability to acquire knowledge, without recourse to conscious reasoning or needing an explanation.

With the diet, you really only know intuitively that you need to eat. You feel hunger and you stop feeling hunger when you eat enough. That is what intuition is telling you. But that isn’t the best way to create a health promoting diet.

When the general public hears someone discussing intuitive eating, they generally think it means that you just pay attention to your hunger signals and try to make good food choices and you will somehow end up with a health promoting and satisfying diet. Unfortunately, this just isn’t the case.

Why Intentional Eating Matters

The benefits of intentional eating go far beyond simply improving your diet. Here’s why this approach can make a profound difference in your life:

1. Enhanced Nutrition

When you approach food intentionally, you’re more likely to choose nutrient-dense options that support your health. This means prioritising foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. By planning ahead, you’re less likely to resort to processed or convenience foods that may lack the nutrients your body needs.

2. Better Energy Management

Have you ever experienced an energy crash in the middle of the day? Intentional eating can help you avoid this by ensuring that your meals and snacks provide steady, sustained energy. By incorporating balanced meals with a mix of macronutrients (carbohydrates, proteins, and fats), you’ll feel more focused and energised throughout the day.

3. Support for Your Goals

Whether your goals are related to weight management, athletic performance, mental clarity, or improving digestion, intentional eating helps you tailor your approach. For example, if you’re working on building muscle, you might intentionally increase your protein intake. If you’re managing a health condition like diabetes, you might plan meals that keep your blood sugar stable.

4. Reduced Stress Around Food

One of the most overlooked benefits of intentional eating is the way it simplifies your relationship with food. By planning ahead, you remove the daily guesswork and decision fatigue that can come with eating on the fly. Instead of scrambling to figure out what to eat, you’ll feel confident and prepared.

5. Stronger Connection to Your Values

Intentional eating allows you to align your food choices with your personal values. Whether it’s supporting sustainable agriculture, choosing organic options, or minimising food waste, being intentional helps you to live in alignment with your values.

How to Practice Intentional Eating

So how do you actually practice intentional eating? Here’s a tips to help you get started:

1. Define Your Goals

Before you can make intentional choices, you need to be clear about what you want to achieve. Take some time to reflect on your priorities:

  • Are you aiming to improve your physical health?
  • Do you want to feel more energized and focused?
  • Are you working towards a specific fitness goal, like running a marathon or building strength?
  • Do you want to align your eating habits with ethical or environmental values?

Your goals will serve as a roadmap for your food choices, helping you stay focused and motivated.

2. Plan Ahead

Preparation is key to intentional eating. This doesn’t mean you need to spend hours meal prepping every week, but having a plan in place can make a huge difference. Start by:

  • Creating a grocery list: Focus on whole, minimally processed foods that support your goals.
  • Batch cooking: Prepare a few staples like roasted vegetables, grilled chicken, or quinoa to have on hand for quick meals.
  • Scheduling meals and snacks: Think about your daily routine and plan when and what you’ll eat to keep your energy steady.

3. Focus on Nutrient Balance

A balanced diet is the foundation of intentional eating. Aim to include a mix of macronutrients in every meal:

  • Carbohydrates for energy.
  • Proteins for muscle repair and satiety.
  • Fats for long-lasting energy and essential nutrients.

Don’t forget about micronutrients, too. Incorporate plenty of fruits, vegetables, nuts, seeds, and whole grains to ensure you’re getting the vitamins and minerals your body needs.

4. Mindfully Enjoy Your Food

Intentional eating isn’t just about what you eat; it’s also about how you eat. Take the time to sit down, savor your meals, and appreciate the flavors and textures. Eating mindfully helps you stay present and connected to your body’s needs.

5. Be Flexible

Life doesn’t always go according to plan, and that’s okay. Intentional eating isn’t about perfection; it’s about making thoughtful choices most of the time. If your plans change or you find yourself in an unexpected situation, do your best to make a choice that aligns with your goals and move forward without guilt.

Ultimately, to practice intentional eating, you are going to have to spend some time educating yourself about nutrition until you are at the point where you have a good understanding of what is in food and how to eat in alignment with your goals. Most people do this by first counting calories and macros, and then slowly transitioning away from it. Along with counting calories and macros, you also need to build a better awareness of the signals your body is sending you. There is no way to practice intentional eating or intuitive eating if you are at the whim of every craving you experience. So you do have to do a lot of work on understanding yourself and what your body is saying to you.

Calorie Counting vs Intuitive Eating vs Intentional Eating

I am a big fan of intentional eating, but you may not be. So I want to provide you with a bit of a framework for choosing which style of diet is best for you. To do this, I just have to quickly cover some of the pros and cons of the options you have: calorie counting, intuitive eating and intentional eating. Of course, there are other potential approaches, but these are the main ones that are often used in some manner.

Counting Calories: Structure and Precision

Counting calories involves meticulously tracking the number of calories (and macronutrients) you consume every day. This approach is based on the principle of energy balance (the relationship between the calories you take in through food and drink and the calories you burn through activity and metabolism).

At its core, calorie counting is about creating awareness of your intake and using that information to meet specific goals.

How It Works:

To count calories, you typically start by determining your daily caloric needs. This can be calculated using formulas such as the Harris-Benedict Equation or online calculators like our Calorie And Macronutrient Calculator. Once you have your baseline, you track the calories in every food and drink you consume. This involves reading labels, using measuring cups, or weighing portions for accuracy.

Pros:

  • Precision: Counting calories allows you to hit specific targets with measurable results. For individuals looking to lose weight, gain muscle, or maintain a specific body composition, this precision can be a game-changer.
  • Increased Awareness: By logging your meals, you become acutely aware of portion sizes, food choices, and patterns in your eating habits. This awareness can lead to more informed decisions about your nutrition.
  • Data-Driven Progress: If you love metrics, calorie counting provides hard data that you can track over time. It’s easy to see how small adjustments affect your progress.

Challenges:

  • Time-Consuming: Measuring, logging, and tracking every meal can feel tedious, especially if you have a busy lifestyle. For many, the effort required to maintain this habit can lead to burnout.
  • Potential for Obsession: Focusing too much on numbers can sometimes lead to an unhealthy relationship with food. People may become overly restrictive or develop anxiety around eating.
  • Quality vs. Quantity: While calorie counting emphasises the total energy you consume, it doesn’t necessarily account for the nutritional value of your food. For example, 200 calories from a candy bar are not the same as 200 calories from a serving of vegetables in terms of nutrients, fibre, and overall health benefits.

Who It’s Best For:

Calorie counting is an excellent choice if you’re someone who loves structure, enjoys tracking progress, and has specific fitness or health goals. It’s particularly effective for those in the early stages of their nutrition journey, as it helps build awareness of portion sizes and food composition. However, it’s not ideal for individuals who feel overwhelmed by data or those with a history of disordered eating behaviours.

Most people need to do at least a period of time tracking calories (and macros) to really help them learn how to eat in accordance with their needs. But most people also should transition away from tracking at some stage. Very few people want to be an 80 year old still having to track calories and macros.

Intuitive Eating: Trusting Your Body’s Signals

Intuitive eating takes a completely different approach. Rather than focusing on numbers or external guidelines, it’s about reconnecting with your body’s natural hunger and fullness cues. This method prioritises internal awareness over external rules and promotes a healthy relationship with food.

Principles of Intuitive Eating:

Developed by dietitians Evelyn Tribole and Elyse Resch, intuitive eating is based on ten principles, including rejecting the diet mentality, honouring your hunger, making peace with food, and respecting your fullness. It’s about fostering a sense of trust in your body’s ability to regulate itself.

Pros:

  • Freedom from Rules: Intuitive eating eliminates the need for rigid tracking or diet plans. This can feel liberating for individuals who’ve been stuck in a cycle of restrictive dieting.
  • Improved Relationship with Food: By removing labels like “good” and “bad,” intuitive eating helps reduce feelings of guilt or shame around eating.
  • Sustainability: Because it’s not about following a strict set of rules, intuitive eating is a lifelong approach rather than a temporary fix.

Challenges:

  • Relearning Hunger Cues: Many people have lost touch with their body’s natural signals due to years of dieting or emotional eating. It can take time to rebuild this awareness.
  • Lack of Structure: For those who thrive on clear guidelines or who have specific goals, intuitive eating may feel too loose or aimless.
  • Risk of Overeating: Without any external guidelines, some individuals may struggle to differentiate between physical hunger and emotional cravings, leading to overeating.

Who It’s Best For:

Intuitive eating is ideal for individuals who are tired of restrictive diets and want to focus on self-care and mindfulness. It’s particularly beneficial for those looking to heal their relationship with food and move away from a “dieting” mindset. However, it may not be the best fit if you have very specific fitness or health goals that require precise control over your intake.

Intentional Eating: A Middle Ground

Intentional eating is kind of a hybrid approach that combines elements of calorie counting and intuitive eating. It’s about making conscious, informed choices that align with your goals while still respecting your body’s signals. Think of it as a flexible, mindful strategy that allows you to balance structure with mindfulness.

How It Works:

Intentional eating involves being mindful of what you eat, why you’re eating, and how it supports your goals. While you might use tools like portion control or occasional tracking, the focus is on quality, balance, and mindfulness rather than rigid rules.

Pros:

  • Balanced Approach: It combines the awareness of calorie counting with the freedom of intuitive eating, offering the best of both worlds.
  • Adaptability: Intentional eating can be tailored to fit your lifestyle, preferences, and goals. Whether you’re preparing for a fitness competition or simply trying to feel more energised, this approach can work for you.
  • Focus on Quality: It encourages you to prioritise nutrient-dense foods while allowing room for indulgence, creating a sustainable and enjoyable way of eating.

Challenges:

  • Requires Practice: Finding the right balance between structure and flexibility can take time and experimentation.
  • Requires Knowledge: You have to actually know how to structure your diet correctly to do intentional eating correctly.
  • Mindfulness is Key: Intentional eating relies heavily on staying present and aware of your choices, which can be challenging in today’s fast-paced world.

Who It’s Best For:

Intentional eating is an excellent choice for individuals who want a more personalized approach. It’s especially suitable for those who have some knowledge of nutrition and want to maintain a balance between meeting goals and enjoying life. If you’re looking for a sustainable, adaptable method, intentional eating really is worth exploring.

Which Approach Should You Choose?

Choosing the right approach depends on several factors, including your goals, personality, and lifestyle. Here are some questions to help you decide:

  1. What Are Your Goals?
    • If you have specific, measurable objectives like weight loss, muscle gain, or improved athletic performance, calorie counting might be the most effective.
    • If your goal is to feel more at ease with food and enjoy eating without guilt, intuitive eating is a great choice.
    • If you want to balance achieving goals with enjoying food, intentional eating offers a very happy middle ground.
  2. What Is Your Personality?
    • Are you detail-oriented and data-driven? Calorie counting might feel natural to you.
    • Do you prefer a more relaxed, go-with-the-flow approach? Intuitive eating could be a better fit.
    • Do you thrive with some structure but value flexibility? Intentional eating might suit you best.
  3. What Fits Your Lifestyle?
    • If you have the time and energy to track and measure, calorie counting can be manageable.
    • If your life is busy and you prefer simplicity, intuitive eating might be more sustainable.
    • If you want a practical, adaptable approach, intentional eating is ideal.

Final Thoughts

There’s no one-size-fits-all solution when it comes to nutrition. Each approach has its strengths and challenges, and the key is finding what works best for you. It’s also worth noting that your needs may change over time. You might start with calorie counting to build awareness, then transition to intuitive eating or intentional eating as you become more attuned to your body.

Remember, nutrition is a journey, not a destination. Be patient with yourself, and don’t be afraid to experiment. The most important thing is to choose an approach that supports your goals, feels sustainable, and helps you develop a positive relationship with food. As a coach, my advice is always to prioritise consistency over perfection. Small, consistent steps lead to lasting change, and finding what works for you is the first step toward a healthier, happier you.

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Paddy Farrell

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.