What is Gentle Nutrition? A Simple Overview

Last Updated on May 16, 2024 by Candi Randolph

As women, we seek to nourish our bodies in the best way possible, but with a plethora of nutrition information available to us, it can be overwhelming. You might have heard the term and are wondering, “what is gentle nutrition all about?”

Gentle nutrition is a term to describe a non-diet approach to eating that emphasizes balance, moderation, variety, and ultimately, healthy eating. It’s rooted in intuitive eating principles and is all about finding joy in food and listening to our bodies, and ultimately improving our mental health.

what is gentle nutrition - a simple guide

As a layperson, it’s easy to feel intimidated by complicated nutritional jargon, but the beauty of gentle nutrition is that it’s simple and can be tailored to fit your lifestyle. It’s important to note that I’m not a registered dietitian or nutritionist, but I’ve done my fair share of research and am excited to share the basics of gentle nutrition with you.

In this blog post, we’ll break down the basics of gentle nutrition and provide practical tips for implementing it in your daily life. So, whether you want to improve your relationship with food, continue on your intuitive eating journey, or simply learn more about balanced eating, read on!

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What is Gentle Nutrition & Where Did the Term Originate?

Gentle nutrition is a concept that has gained popularity recently, particularly among those who value a balanced and mindful approach to eating. At its core, gentle nutrition involves paying attention to the nutritional value of the food we consume while also taking into consideration our individual needs and preferences.

The idea is to nourish your body with nutrient-dense foods while also enjoying the pleasures and social aspects of eating.

The term “gentle nutrition” was coined by Evelyn Tribole and Elyse Resch, the co-authors of the book “Intuitive Eating: A Revolutionary Program That Works.” Their intuitive eating approach has helped countless people develop a healthier relationship with food and their bodies.

In fact, the concept of ‘gentle nutrition’ is the 10th step, or last principle of their intuitive eating philosophy.

By adopting gentle nutrition principles, we can enjoy a healthy and well-rounded diet while also maintaining a positive relationship with food. There are no food rules with gentle nutrition, my friend. And that may be a new concept for many of us, who for years have subscribed to the diet culture and notion of good and bad foods.

Good Foods and Bad Foods

good foods and bad foods

When it comes to food, many of us have been conditioned to judge what we eat as either ‘good’ or ‘bad.’ But what if we were to take a step back and view food as neutral?

Enter the gentle nutrition philosophy. When you practice gentle nutrition, this approach encourages us to embrace all foods without labeling them as inherently good or bad. By shedding these harmful labels, we can focus on nourishing our bodies with a variety of foods that make us feel good, both physically and mentally.

Think about it – when we restrict ourselves from certain foods, we often end up craving them more and feeling guilty when we do indulge. Unfortunately for some, it can result in an eating disorder that can be devastating.

The truth is, food itself is neutral. It’s our relationship with food, our food choices, and how we perceive the context in which we consume it that impacts our health.

By moving away from a restrictive mindset and incorporating gentle nutrition, you can start to enjoy all foods in moderation and focus on nourishing your body with a variety of nutrients. This doesn’t mean giving up on your favorite treats or comfort foods, but rather allowing yourself to savor them without judgment.

For me it is definitely a change in my thinking and approach to food. Although I’ve become so accustomed to choosing healthier foods they seem like the natural choice, I still tell myself that I can’t or shouldn’t indulge in some of the foods I really enjoy because, well, I just shouldn’t eat them.

This approach to food, nutrition, health, and mindset would say that if I want to indulge, do to without feeling guilty, while making the decision to do so in a way that is not harmful to my health or my body. That is the key for me.

By embracing gentle nutrition, you’re not only creating a healthier relationship with food but also a healthier relationship with yourself.

How to Think About Gentle Nutrition

The gentle nutrition philosophy is all about finding balance and harmony between nourishing your body and satisfying your cravings. Rather than focusing on strict diets or counting calories, this approach emphasizes the importance of incorporating healthy habits into your daily routine.

To put this philosophy into practice, you might start by adding a few extra servings of fruits and vegetables to your meals. Or, you could try swapping out processed snacks for whole foods like nuts, seeds, or fresh berries. Another simple yet powerful way to embrace gentle nutrition is to pay closer attention to your hunger and fullness cues.

When you prioritize listening to your body and fueling it with healthy, nourishing foods, you may find that you have more energy, feel better, and even enjoy your meals more.

Gentle Nutrition is Not…

gentle nutrition is not about counting calories or macros

When it comes to nutrition, there is an abundance of information available to us. However, not all of this information is helpful or accurate. Gentle nutrition is not about strict diets or rigid rules, nor is it about counting calories or macros.

Instead, it focuses on listening to our bodies and nourishing them with wholesome, nutrient-dense foods. It means recognizing that food is more than just fuel, but also a source of pleasure and enjoyment.

It’s about finding balance and incorporating small changes into our diet that promote long-term health. Instead of obsessing over calorie counts or specific nutrient ratios, gentle nutrition encourages us to tune into our bodies and eat mindfully.

We don’t need to cut out entire food groups or follow the latest fad diets to be healthy.

In fact, embracing gentle nutrition means letting go of the belief that there is only one “right” way to eat and instead exploring what works best for our unique needs and preferences. By shifting our focus to gentle nutrition, we can enjoy food and feel our best without the stress and pressure of strict rules and regulations.

Day-to-Day Gentle Nutrition

gentle nutrition - regular meal times

Gentle nutrition is a nourishing approach to food that doesn’t involve strict rules, deprivation, or guilt. Instead, it celebrates balance, variety, and pleasure in eating.

Here are five practical ways you can incorporate gentle nutrition into your life.

First, listen to your body’s hunger and fullness cues, and honor them by eating when hungry and stopping when full.

Another way to consider this is by adding some consistent practices into your daily routine, such as establishing some regular times for meals, not letting yourself get too hungry between meals, and including good-for-you snacks.

Second, start adding nutrient-dense foods such as colorful fruits and vegetables, whole grains, lean proteins, and healthy fats, but don’t exclude any food group or food you love.

Another way to incorporate gentle nutrition is by indulging in your favorite treats once in a while. Instead of completely denying ourselves, we can enjoy them in moderation.

Experiment with mindful eating practices, such as savoring each bite, chewing slowly, and focusing on the sensory experience of food.

Tune in to your emotional and social cues around food and find ways to nourish yourself beyond eating, such as connecting with loved ones or engaging in a hobby you enjoy.

Lastly, if you feel that it would be helpful, seek support from a registered dietitian or a community of like-minded individuals who are also pursuing a non-diet approach to health and wellness. With these small steps, you can embrace gentle nutrition and enjoy a more peaceful and satisfying relationship with food.

Practicing gentle nutrition isn’t about perfection; it’s about finding balance and nourishing our bodies in a way that is both practical and enjoyable.


What is the principle of gentle nutrition?

Gentle nutrition is an approach to food that focuses on honoring our bodies’ hunger and fullness cues, eating a variety of nutrient-dense foods, indulging in treats in moderation, practicing mindful eating practices, and taking care of our emotional and social needs.

Is gentle nutrition just another fad diet?

No, gentle nutrition is not a diet. It is an approach to food that focuses on balance and pleasure rather than strict rules and deprivation. It encourages us to listen to our bodies and find what works best for our unique needs and preferences.

What is the difference between gentle nutrition and healthy eating?

While healthy eating focuses on consuming a variety of nutrient-dense foods, gentle nutrition takes an approach that is more individualized and mindful. It also emphasizes honoring our bodies’ hunger and fullness cues, indulging in treats in moderation, and taking care of our emotional and social needs. Ultimately, it seeks to create a healthier relationship with food and a lifestyle that is both balanced and enjoyable.

Is gentle nutrition for weight loss?

No, while it can be helpful for those looking to lose weight or maintain a healthy weight, gentle nutrition is about much more than that. It’s about finding balance and nourishing our bodies in a way that is both practical and enjoyable. It’s also about taking care of our emotional and social needs, which can be just as important for health and wellbeing as the food we eat.

Conclusion: What is Gentle Nutrition?

Gentle nutrition is an approach to food that focuses on balance, nourishment, and pleasure. It encourages us to honor our body’s hunger and fullness cues, add nutrient-dense foods into our diet, indulge in treats from time to time, practice mindful eating practices, and take care of our emotional needs beyond food.

Practicing gentle nutrition is not about perfection, it’s about finding balance and nourishing our bodies in a way that is both practical and enjoyable. With these simple steps, you can embrace gentle nutrition and enjoy a more peaceful and satisfying relationship with food.

For Further Consideration

If you are curious about intuitive eating and gentle nutrition, and want to learn more about how to incorporate this into your life, I came across some well-educated and approachable nutritionists in my research for this post who offer online assistance, services, and resources:

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learn more about gentle nutrition

2 thoughts on “What is Gentle Nutrition? A Simple Overview”

  1. My daughter and husband are doing the Keto diet and I think they are gaining weight. They aren’t watching portions. I told my daughter I don’t want to do that. Not knowing it had a name, I believe I’m on gentle nutrition. I’m 87 and according to my Dr. I’m doing good for my age. I like your blog. Thank you.

    1. Hi Marge, I’m so glad you are enjoying Inspire My Style, and it sounds like you are making wise decisions about nutrition, too! I was on the Keto diet for about 9 months and you’re right, portions make a big difference in the overall outcome.

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