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The RAVES Model to Healthy Eating

  • Writer: Sophie Kane | APD, MDP
    Sophie Kane | APD, MDP
  • Apr 9
  • 2 min read

2 people out for a meal

What is the RAVES Model to Healthy Eating?

Navigating the complex landscape of healthy eating can be daunting, especially

amidst the myriad of diets and nutritional advice prevalent on social media. Here at Dietetics Done Differently, we use the RAVES model, developed by Australian dietitian Shane Jeffrey

to offer a structured and evidence-based approach to cultivating a balanced and

intuitive relationship with food. By focusing on five key principles—Regularity,

Adequacy, Variety, Eating Socially, and Spontaneity—RAVES provides a

comprehensive roadmap for individuals seeking to reshape their connection with

food and body.


Phase One: Nutritional Rehabilitation

Regularity: Building consistent eating patterns forms the foundation of the RAVES model.

Consuming meals and snacks at regular intervals throughout the day— typically three meals and two to three snacks—helps regulate metabolism and digestive functioning, improve energy levels, and reduce the likelihood of binge eating.


Adequacy: Once regular eating habits are established, the next focus is on ensuring that each meal and snack provides sufficient energy and nutrients to meet the body's needs. This involves incorporating a balance of carbohydrates, proteins, fats, and other essential nutrients without fixating on calorie counting or portion sizes. The goal is to achieve nutritional adequacy that creates trust in your body’s hunger and satiety cutes and supports long-term health.


Phase Two: Enhancing Relationship with Food

Variety: Including a diverse range of foods and slowly expanding dietary choices helps challenge ingrained food rules and fears, promoting a more balanced and enjoyable eating experience. Embracing variety ensures that all macro- and micronutrient needs are met, while also reducing the power that specific foods may hold over an individual. ​


Eating Socially: Enjoying meals out and sharing food with others plays a significant role in normalising eating behaviours and strengthening social connections. Engaging in social eating experiences can build confidence, alleviate anxiety associated with eating in public or consuming foods prepared using different methods, and reinforces the important cultural and community aspects of food.


Spontaneity: The final principle of the RAVES model involves embracing spontaneity and flexibility in eating habits. Gradually moving away from rigid meal plans and allowing oneself to respond to natural hunger and fullness cues facilitates a more intuitive and liberated approach to eating. This adaptability is key to developing a sustainable and healthy relationship with food, free from the constraints of food rules.


By progressing through these phases, the RAVES model offers a holistic framework

that not only addresses nutritional rehabilitation but also nurtures a positive and

intuitive connection with food.


Want support on your journey to fostering a sustainable and fulfilling relationship with

eating? Learn more about our philosophy or book an appointment to see us in-

person or on telehealth.  





 

 
 
 

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