Healthy Bits · Inspiration
The hunger scale
Hunger isn't an on-off switch; it's more like a dial. The hunger scale helps you read it, from 1 (shaky, ravenous) to 10 (uncomfortably stuffed), with 5 as neutral.
- 1–2: too hungry, when it's hardest to eat slowly or choose well
- 3–4: gently hungry, a great time to eat
- 6–7: satisfied and comfortable, a natural place to stop
- 8–10: overfull
There are no wrong numbers, only information. Before your next meal, pause and give your hunger a number. Check again halfway through and once more when you finish. After a few days, you'll start to recognize your own signals.
- mindful eating
- hunger
- cravings
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.