hunger and fullness scale
Use this scale to rank your hunger and fullness before, during and after eating. Try to keep
your hunger controlled within the 4-7 range. It is OK to wake up and feel you are at 2.
1
2
Starving: I have
a e sev
av
severe
vere hunger pangs and
and want to
o eat
eat
a everything
everything in
in sight.
siight. I
htheade
ed and weak. I am obsessing
ob
bse
esssing over
over food.
feel shaky, lightheaded
3
4
Hungry: I have
a e slight hunger
av
hun
nger pains but I don’t feell uncomfortable.
uncomfforrtable. I want to
ow what
a I want to eat
a that
a will sat
a isfy me.
eat but I feel in control. I kno
know
satisfy
5
6
7
Ravenous: I feel rea
really
ally hungry but I am not
no
ot at
at the p
point
oint that
tha
at it is
drain
ned of energy and can’t
can’’t concentrate.
conccentrat
a e. I keep
p thinking
th
hinking
intolerable. I feel drained
eat
a.
about what I can eat.
Mild hunger:: I am slightly hung
hungry.
gry. My stomach is growling a little, but I’m
not quite ready
dy to eat.
eat
a . I am not hav
having
a in
ng many thoughts about food and I know
kn
now
I will want to eat
a soon.
Neutral: I don’t
n’t feel hungry or full. I am not thinking about food. If I at
a
ate
e now,
the food probably
ably won’t taste as good as I hoped
Mild fullness: I am filling up but I could eat a bit more before I feel totally
satisfied. I feel comfortable and a bit more energised.
Full: I am totally satisfied and feel no hunger pains. I feel like my energy has
been ‘topped up’ and don’t feel like I will be hungry for hours. Food doesn’t
seem as appealing.
8
Slightly overfull: I should have stopped eating a few bites ago because
now I feel slightly overfull and a bit uncomfortable. My stomach feels a bit
swollen.
9
Overfull: I am overfull and bloated. I feel uncomfortable and sleepy.
10
Stuffed: I am full to the point of feeling stuffed. I feel extremely
uncomfortable. I have eaten much more than what was good for my body. I
have no energy. I feel like I could be physically ill to relieve the discomfort.
© What’s for eats? 2014
www.whatsforeats.com.au