THE HUNGER METER
THE HUNGER METER
Gauge Your Hunger or Fullness—
Use your body’s physical cues of
hunger and fullness. Before you eat
and during meals, pause, take a deep
breath, and check in with yourself.
Gauge Your Hunger or Fullness—
Use your body’s physical cues of
hunger and fullness. Before you eat
and during meals, pause, take a deep
breath, and check in with yourself.
0-1
2
3
4
5
6
7
8
9
10
Empty or famished—
You’re so hungry that you
may feel faint or sick.
Starving—Your stomach is growling.
You may be irritable, easily upset, have a
headache, and don’t feel well.
Hungry—You feel low on energy and
are slightly uncomfortable. Your stomach
feels empty and may begin to rumble.
You’re a little hungry—You’re kind of
hungry, but there’s no obvious physical
discomfort.
Neutral—You’re not hungry; you’re not
full. You feel just right.
You’re a little bit full—You’ve had
enough food. When you feel neither full
nor hungry, it’s a good time to stop.
You’re feeling full—You may feel your
belt or waistband tighten uncomfortably.
You’re feeling too full—You know
you’ve eaten too much.
You’re uncomfortably full—At this
point, you may feel bloated and in pain.
You’re in physical pain—You may say you
never want to look at food again. Many
people eat to this level on Thanksgiving.
0-1
2
3
4
5
6
7
8
9
10
Empty or famished—
You’re so hungry that you
may feel faint or sick.
Starving—Your stomach is growling.
You may be irritable, easily upset, have a
headache, and don’t feel well.
Hungry—You feel low on energy and
are slightly uncomfortable. Your stomach
feels empty and may begin to rumble.
You’re a little hungry—You’re kind of
hungry, but there’s no obvious physical
discomfort.
Neutral—You’re not hungry; you’re not
full. You feel just right.
You’re a little bit full—You’ve had
enough food. When you feel neither full
nor hungry, it’s a good time to stop.
You’re feeling full—You may feel your
belt or waistband tighten uncomfortably.
You’re feeling too full—You know
you’ve eaten too much.
You’re uncomfortably full—At this
point, you may feel bloated and in pain.
You’re in physical pain—You may say you
never want to look at food again. Many
people eat to this level on Thanksgiving.
Quick Tips
Quick Tips
Tip 1: To maintain a healthy weight and steady energy,
try to eat when you’re at a 3-4, and stop when you’re
at a 5-6.
Tip 1: To maintain a healthy weight and steady energy,
try to eat when you’re at a 3-4, and stop when you’re
at a 5-6.
Tip 2: Fullness is more subtle than hunger cues. Take
a break when you’re eating and try to learn what this
level feels like.
Tip 2: Fullness is more subtle than hunger cues. Take
a break when you’re eating and try to learn what this
level feels like.
Tip 3: When you’re starving, it’s easy to overeat and
make less healthy food choices. Plan ahead to avoid
getting too hungry.
Tip 3: When you’re starving, it’s easy to overeat and
make less healthy food choices. Plan ahead to avoid
getting too hungry.
PacificSource.com/wellness-toolkit
138CTY 112016
PacificSource.com/wellness-toolkit
138CTY 112016