How Intuitive is Your Eating?
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First and Last Name *
Adapted from Tracy Tylka's research on Intuitive Eating as presented in The Intuitive Eating Workbook (Tribole and Resch 2017)


Select true or false for each statement below. If you find yourself uncertain or in-between on some of the statements, think about what usually applies most. Is it mostly true or mostly false?

This quiz is not something you can pass or fail. Approach it with curiosity not judgement. 

The assessment is divided into core competencies of Intuitive Eaters. It is simply a tool to see where you are now. This assessment can be retaken during your journey with Intuitive Eating to help you see where you have made progress and areas that might still need more attention. 

Unconditional Permission to Eat *
6 points
True
False
I try to avoid certain foods high in fat, carbs, or calories.
If I am craving a certain food, I don't allow myself to have it.
I get mad at myself for eating something unhealthy.
I have forbidden foods 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 how I eat.
Eating for Physical Rather Than Emotional Reasons *
8 points
True
False
I find myself eating when I'm feeling emotional (i.e. 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 (i.e. anxiety and sadness) without turning to food for comfort.
When I am bored, I eat just for something to do.
When I am lonely, I turn to food for comfort.
I have difficulty finding ways to cope with stress and anxiety, other than by eating.
Reliance on Internal Hunger and Satiety Cues *
6 points
True
False
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 to stop eating.
Body-Food Choice Congruence *
3 points
True
False
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.
What Your Score Means

Hit submit to get your score. An copy will also be emailed to you.

Each point reflects a tendency toward eating styles that are in opposition to Intuitive Eating like:
  • Dieting to lose weight
  • Clean eating
  • Striving for dietary perfection
  • Ridged rules and food restrictions
  • Distracted eating
  • Emotional eating
  • Disordered eating
If you score higher than a 3 in any one section or higher than a 7 in total, you might want to consider taking a different approach to eating. Intuitive Eating can help to improve your relationship with food and your body. It can help you learn to trust your internal cues to tell you what, when, and how much to eat while also supporting mental, physical, and emotional health. Intuitive Eating is based in the desire to take care of your body rather than punish it. 

If you are interested in becoming a more Intuitive Eater you could:
Remember: This quiz is not pass/fail. It is simply a reflection of your current eating style - no judgement, no guilt, no shame. 

With balance,
Amber Hanson, LN, CNS
Certified Intuitive Eating Counselor and Licensed Nutritionist
A copy of your responses will be emailed to the address you provided.
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