Intuitive Eating

3 Hot Tips for Intuitive Eating With Summer on the Horizon

May 23, 2024

Self-Paced Course: Non-Diet Academy


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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

Meet Katy

I love summer; it’s my favorite time of the year. However, it does bring challenges, especially when it comes to our eating habits. From summer cookouts and road trip snacks to cruise buffets and theme park treats, it can feel tricky to navigate these scenarios. Diet culture often pressures us to diet before a vacation or save calories for events.

We might feel guilty for indulging in funnel cakes at the fair or hot dogs at a baseball game. But here’s the great news: intuitive eating lets us enjoy these moments while listening to our bodies without the need to restrict ourselves or feel guilty afterward. We’re debunking the myth that a hot girl summer is the only one worth having! 

This approach makes summer so much more fun!

Summer and Body Image Challenges

Summer can also be challenging for our body image. Swapping sweaters and pants for shorts, tank tops, and swimsuits can make us feel exposed and self-conscious. Trying on last year’s clothes can be daunting, especially if our bodies have changed. Remember, bodies change, and that’s okay. You might need new clothes that fit your current body, and that’s okay, too. You deserve clothes that fit you today, even if you’re not thrilled with your body right now.

If you’re worried about the cost of new clothes, consider this thought experiment: If you had lost weight and needed smaller clothes, would you hesitate as much to spend money on them? Often, our discomfort comes from the shame of going up in size. Challenge yourself to give yourself permission to buy bigger clothes, just as you would smaller ones. After all, you are enough just as you are! Get creative to make some extra cash—sell items on FB Marketplace, have a garage sale, or babysit for neighbors. You don’t need a new designer wardrobe; a few versatile pieces can go a long way.

3 Tips for Intuitive Eating This Summer

With summer approaching, here are three tips for intuitive eating to help you navigate the season without getting sucked into diet culture.

Reject the SummerBody Rhetoric

Actively choose not to buy into the “summer body” nonsense. Affirm that your body, as it is right now, is your summer body. It’s also your fall, winter, and spring body. Beauty standards are designed to make us feel inferior and insecure so that we buy products and programs. Remember, no one makes money if you accept your body. Embrace your body unapologetically. Get out there and enjoy summer activities—wear shorts, tank tops, and swimsuits. You deserve to live fully, regardless of your body’s size or shape.

Practice Food Freedom With The Power of Pause 

Before you eat, take a moment to pause. Take three long, deep, slow breaths. This practice stimulates your vagus nerve, helping you switch from fight-or-flight mode to rest-and-digest mode. It also makes you more attuned to your appetite signals, allowing you to eat more intuitively. This simple technique can greatly affect how you experience your meals.

Peace With Food: Empowered Snacking

When it comes to snacking, start with what sounds good to you. Think about not only taste but also how the food will make you feel. Pair a carbohydrate with a protein for a satisfying and energizing snack. For example, pair crackers with cheese, fruit with yogurt, or graham crackers with peanut butter. This mix-and-match strategy helps keep you full and satisfied without falling into the trap of labeling foods as “good” or “bad.”

Key Takeaways

Summer should be a time of joy and relaxation, not stress and guilt about food and body image. As an intuitive eating coach, I can promise you this—by rejecting diet culture, practicing the powerful pause, and using the snack hack, you can enjoy all the wonderful things summer has to offer while maintaining a healthy and positive relationship with food. I hope these tips help you have a fantastic summer. As always, I’d love to hear your thoughts and any additional questions you might have. My Instagram DMs are always open if you want to connect. 

Remember, your current body already deserves your love. For more encouragement, listen to this episode of the podcast—3 Mindset Mistakes That Will Keep You From Having Peace With Food. 🎧

Happy summer! 🌞

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Search for Episode 129: How to Increase Your Odds of Binge Eating and Gaining Weight

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