LISTEN TO YOUR STOMACH
WHEN IT COMES TO FOOD
NOT YOUR MIND
THE EMOTIONAL EXPERIENCE
OF HUNGER
Emotional Hunger - craving without feeling
hungry, comes on quickly, crave a certain food,
continue eating after feeling full.
THE DIFFERENCE IN YOUR HUNGER
CREATE A FOOD LOG
There’s a difference between eating to satisfy your
physical hunger and eating based on a mood (emotional
hunger). Learn the differences to reduce emotional eating,
which usually makes you feel worse. Not only does the
original emotional issue remain, but you also feel guilty
for overeating.
Keeping track of your food intake is important
to identify your eating habits. More importantly,
document how you felt and why you ate. A
successful food record includes the following
elements:
Physical Hunger - growling in your stomach, occurs
progressively, open to different food options, generally
stop eating when full.
SAMPLE FOOD LOG
TIME
HUNGER
LEVEL
BEFORE
EATING
(1 - 5)
FOOD
AND
DRINK
WORTH
IT RATING
(1 - 5)
HUNGER
LEVEL
AFTER
EATING
(1 - 5)
COMMENTS
Time. What time of the day did you eat your
meal or snack?
Hunger Level. Chart your level of hunger
before and after eating on the following
scale: 1=uncomfortably hungry, 2=hungry/
ready to eat, 3=neutral, 4=comfortably full,
5=uncomfortably full
Food And Drink. What specific food or
beverages did you consume?
Worth It. Rate how “worth it” the meal was
on a scale of 1 to 5. (1=not worth it at all,
5=very worth it)
Comments. Any additional information, such
as reasons for eating and your mood.
Take an Active Role in Your Health
Your A Healthier YouTM wellness program offers
health coaching and wellness solutions to keep
you on track with your health goals. Log on to
MyBlueKC.com to access your personalized A
Healthier You portal today!
Source: National Center on Health, Physical Activity, and Disability
Blue Cross and Blue Shield of Kansas City is an Independent Licensee of the Blue Cross and Blue Shield Association.
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