San Antonio Dietetic Association



The Hunger Scale


tape measure.jpgOur body gives us signals when we are hungry and full. Some of us have long ignored these signals that they don’t work for us anymore. It is important to learn to recognize the difference between psychological and physical hunger and not eat in response to stress, boredom or anger.

Looking at the hunger scale below, how hungry are you? The goal is to start eating when you have the beginning signals of hunger (around #3) and stop when you are comfortably full (when you reach #5). If your hunger level is below #3- it becomes too easy to be ravenous and eat well beyond than your pants elasticity can handle. To achieve or maintain a healthy body can be a simple as listening to your body and not eating by the time on the clock.

Eating only until comfortably full might mean you need to have a small snack between meals to help keep you going. Be sure to have a healthy food stash when you do need that pick me up to get you through until mealtime.

10. Thanksgiving

9. In pain, take a nap, change clothes

8. Feel full, uncomfortable

7. Loosen belt, undo pants button

6. Slight discomfort, feel the food, sluggish

5. Just right, satisfied, comfortable

4. Not hungry but not satisfied

3. Hunger sounds

2. Grumpy, can’t concentrate, moody

1. Getting Mean, headaches, dizzy, nausea

0. So hungry you’re not hungry

Categories: Uncategorized

Rebecca Felker

Rebecca Felker

One Response

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