Celebrate National Nutrition Month. Eat Right, Your Way, Everyday!
Learn your individual hunger and satiety cues. Use the scale below to gage your level of hunger (0-5) as you are getting ready to eat and your level of satiety (5-10) as you are eating.
Keep in mind that if you haven’t been eating consistently it will take up to 4 weeks to gage your internal hunger cues. Also, it takes 15-20 minutes to feel satisfied. If you eat quickly, slow down and savor the flavor of your food. Or if you don’t have time don’t go for seconds until you have let your body adjust to satiety.
0 is extreme hunger and 10 is extreme fullness
0-2 on hunger scale waited too long to eat and more likely to overeat. Typically show physical signs of low blood sugar. (Headache, light-headed, shaky, cranky, fatigue)
3 is physically hungry = rumbling stomach = time for meal/snack
4-6 is neutral. You’re not hungry or full. H.A.L.T. before you grab for food. H = hungry = food, A = angry/anxious (stressed) which doesn’t = food, L = lonely (bored) which doesn’t equal food, and T = tired (dehydrated) which doesn’t = food. (The only exception is breakfast. Most of us do not wake up hungry. And, you need to break-the-fat)
7 is satisfied. You have fueled your body and will be satiated for 3-4 hours.
8-10 is full versus satisfied to uncomfortable full to painful full.
Your hunger cues should be relied upon.