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Intuitive Eating Journal: The Hunger-Fullness Scale in Brief

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Cássia Pohl
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159 views3 pages

Intuitive Eating Journal: The Hunger-Fullness Scale in Brief

Uploaded by

Cássia Pohl
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Intuitive Eating Journal


The hunger-fullness scale in brief:
This is a tool that we can use that can help us reflect on how hungry or full we are. Using the tool, we rank our hunger on a scale of 0 - 10 before and after eating.
Before eating, we can rank our hunger and see if we’re truly hungry or if we’re craving food for another reason. It’s easy to turn to food when we’re anxious, bored, or thirsty.
After eating, we can reflect on how our food made us feel and rank our hunger again. Are we satisfied with what we ate? If we had a craving, did food really solve the craving?

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This daily journal: can help you on your journey towards intuitive eating. It’s meant to provide insight and help with reflection, trusting body signals, and responding to hunger
and fullness cues. After a few days, you’ll likely feel more comfortable with some aspects of intuitive eating.

Date __________________________________ Hours of sleep last night ____________________ Intention of the day
Quality of sleep ___________________________________________________________________________
Today’s positive affirmation’ ______________________________________________________________

The hunger scale: using the scale below, reflect on your hunger, fullness, and body responses to different types and amounts of food during your day. It is generally
recommended to start eating when you feel between 3 - 4 and stop eating when you feel between 6 - 7.

0 - empty 1 - ravenous 2 - very hungry 3 - pretty hungry 4 - a little hungry 5 - neutral 6 - just satisfied 7 - completely satisfied 8 - full 9 - stuffed 10 - so full you feel sick

Rank hunger on a scale of Feelings, emotions & level of satisfaction


Time Food: type and amount
0 - 10 before & after eating experienced
Before: After:

Before: After:

Before: After:

Before: After:

Before: After:

Before: After:

Before: After:

Before: After:

Before: After:

Before: After:

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The overall mood of today was:
Reason(s) for this mood:

The average number that I started eating today was: Food I enjoyed today:
The average number that I stopped eating today was: I enjoyed it because:

Did I experience movement today (circle): yes/ no Cravings experienced today:


This made me feel: Reason for craving:

Checklist of the day: Three things I’m grateful for today:

I used the hunger and fullness scale 1)


I did my best to honour these hunger and fullness cues by eating 2)
when hungry, and stopping when full 3)
I paid attention to how food tasted while eating
I took a few breaths between bites when eating
One thing I want to try to work on:
I portioned food out rather than eating out of a package
If feeling emotional, I connected with someone about it, or tended to
self care through yoga, meditation, journaling, or some other means
When emotions weren’t causing cravings, I allowed myself to enjoy the
food I was craving, without guilt
I engaged in physical movement I enjoyed

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