The 8 Hungers

Practice helping your child recognize different kinds of hunger. Keep track of what kind of hunger you or your child feel right before a meal or snack. Then, look for patterns to see what kinds of foods you eat based on the different kinds of hunger.

The eight kinds of hungers are:

“That looks really good, I’m full but I still want to eat that.”

TV ads show delicious pictures of food because they know how strong eye hunger can be.

“Hearing that bag opening makes me want some!”

“That smell makes me want some, but it’s not even a mealtime.”

“I want to eat something sweet! I want to eat something crunchy! I want to eat something cold!”

Our mouths like lots of different sensations, like taste, texture, and temperature.

Growling, rumbling, empty or constricted feelings. Pay attention to hunger and fullness. Eat to about 80% full.

Thirst is the best example of cellular hunger.

Mind hunger includes all the thoughts we have about eating. This can be things like having rules about eating (forbidden foods) focusing too much on food labels, calorie counting, or thinking some foods are “good” or “bad.”

Heart hunger involves eating to soothe emotions such as sadness, loneliness, boredom, or even happiness.

What else is a big factor for you? Pay attention. Check to see if your hunger is actually stomach hunger. If not, try to figure out what kind of hunger it is and satisfy that. Try switching between treats, drinking liquids, smelling food, eating small amounts of food with awareness, calling a friend, reading a book, going outside, a warm bath or giving love.

Sometimes skipping a snack or a meal can cause us to get too stomach hungry. You can help your body not get too stomach hungry by not skipping snacks or meals when you want to do a different activity like play outside or finish homework instead.

• Choose balanced combinations of food including a source of complex carboydrate, protein, heart healthy fat and fiber to help your stomach recognize fullness and stay satisfied for up to 3 hours. Eating satisfying combinations of food can reduce mindless grazing related to eye, ear, mouth, nose, heart and mind hunger.
• Take 75% of what you think you want for first helpings.
• Cover your plate with different colors of food and include foods with different textures and temperatures.
• Use smaller plates, bowls, serving and eating spoons if eating past 80% full at most meals and snack times.
• Keep serving dishes out of sight.
• Put down your eating utensil between bites.
• Pause after eating the amount and check different kinds of hunger again before you take seconds. It takes 5 to 10 minutes for our stomach to recognize fullness. A smaller helping or just a taste of seconds might satisfy enough.
• It’s OK to leave food on your plate and take it home or compost it.