Want to find out if you’re an Intuitive Eater? Take the Intuitive Eating quiz!
This Intuitive Eating quiz is based on and adapted from Dr. Tracy Tylka’s research on Evelyn Tribole & Elyse Resch’s model of Intuitive Eating. It is sourced from Intuitive Eating: A Revolutionary Anti-Diet Approach (4th Ed.).
The Intuitive Eating Quiz Areas of Focus
- Unconditional Permission to Eat – Intuitive Eaters make food and eating choices free from any arbitrary diet rules or conditions. They are truly unrestrained eaters.
- Eating for Physical Rather than Emotional Reasons – Intuitive Eaters more often than not, eat in response to physical cues for hunger versus in response to emotions. They don’t tend to use food to cope with life.
- Reliance on Internal Hunger/Satiety Cues – Instead of any rules about certain amounts, calories, portions, macros or weight, Intuitive Eaters eat to the satisfaction of their internal cues of hunger and satiety.
- Body-Food Choice Congruence – Intuitive Eaters are empowered to eat in a way that feels good to their bodies physically, while also enjoying food.
The Intuitive Eating Quiz
The following statements are grouped into these four categories. Answer ‘yes’ or ‘no’ for each statement. If you are unsure of how to respond, consider if the description usually applies to you – is it mostly ‘yes’ or ‘no’?
Section 1: Unconditional Permission to Eat
- I try to avoid certain foods high in fat, carbs or calories.
- If I am craving a certain food, I don’t always allow myself to have it.
- I get mad at myself for eating something ‘unhealthy.’
- I have forbidden foods that I don’t allow myself to eat.
- I don’t allow myself to eat what food I desire at the moment.
- I follow eating rules or diet plans that dictate what, when and/or how to eat.
Section 2: Eating for Physical Rather than Emotional Reasons
- I find myself eating when I’m feeling emotional (anxious, sad, depressed) even when I am not physically hungry.
- I find myself eating when I am lonely, even when I’m not physically hungry.
- I use food to help me soothe my negative emotions.
- I find myself eating when I am stressed out, even when I’m not physically hungry.
- I am not able to cope with my negative emotions.
- When I am bored, I eat just for something to do.
- I have difficulty finding ways to cope with stress/anxiety, other than by eating.
Section 3: Reliance on Internal Hunger/Satiety Cues (Trust)
- I trust my body to tell me when to eat.
- I trust my body to tell me what to eat.
- I trust my body to tell me how much to eat.
- I rely on my hunger signals to tell me when to eat.
- I rely on my fullness (satiety) signals to tell me when to stop eating.
- I trust my body to tell me when to stop eating
Section 4: Body-Food Choice Congruence
- Most of the time, I desire to eat nutritious foods.
- I mostly eat foods that make my body perform efficiently (well).
- I mostly eat foods that give my body energy and stamina.
Intuitive Eating Quiz Scoring:
Sections 1-2: Each ‘yes’ answer indicates an area that likely needs work.
Sections 3-4: Each ‘no’ answer indicates an area that likely needs work.
Want Support in Becoming an Intuitive Eater?
If you’d like to speak to one of our coaches about the areas that need some work after taking the Intuitive Eating quiz, book a free Breakthrough Session today. We’ll hop on a free, 45-minute call to discuss how you can become an Intuitive Eater and break out of the painful, diet-binge cycle once and for all.
If you’d like to take our free master class: 5 Simple Shifts to End Binge Eating, it will walk you through the first, core shifts you need to make to begin to heal your relationship with food and become an Intuitive Eater.
And if you’re looking for community and support on your journey to food freedom, come join our private Facebook group: Wellness Lately’s Food Freedom and Intuitive Eating Support Group.
Tylka, Tracy L. (2006). Development and psychometric evaluation of a measure of intuitive eating. Journal of Counseling Psychology 53(2), Apr: 226-240
Tribole, E. & Resch, E. (2012). Intuitive Eating (4th Ed.) St. Martin’s Press, NY:NY