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The Intuitive Eating Guide

Use the Intuitive Eating Guide to understand your hunger and fullness cues.

  • Reconnect with your body
  • Identify hunger and fullness cues
  • Practice intuitive eating principles
  • Learn to listen to your body's needs
  • Pocket sized for on the go check ins

A Step By Step Guide

  1. Tune In Notice how you physically feel throughout your entire body. It may be helpful to engage in a body scan meditation. 
  2. Identify Your Hunger Level Now, identify where you fall on the hunger and fullness scale. Keep in mind that the ways you experience hunger and fullness may be different from the descriptions given.
  3. Dig Deeper If you’re in the hunger range, turn to “Types of Hunger” on the back of the tool so you can identify which type fits with your current experience. Remember, no type of hunger is bad or less favorable than another. Each one is important!
  4. Nourish Accordingly With your new insights, take the time to reflect and nourish yourself accordingly. You might want to journal your thoughts, have a conversation with someone you trust, or bring your insights into your next therapy session for further exploration.

The research that inspired us

The Research

Here’s what we know: diets are harmful, society discourages us from listening to our body and there is a lot of beautiful freedom in allowing yourself to intuitively eat! We combed through the research within Intuitive Eating by Evelyn Tribole, M.S., R.D., Elyse Resch, M.S., R.D., F.A.D.A., to bring you a tangible tool to identify your hunger and fullness cues. The Hunger and Fullness [scale] incorporates key principles from Intuitive Eating to assist you in listening to your body minus the shame and guilt!

For more information on Intuitive Eating please visit

Tribole, E., & Resch, E. (2020). Intuitive eating: a revolutionary anti-diet approach (4th ed.). St. Martin's Essentials. 

Stevenson, R. J., Mahmut, M., & Rooney, K. (2015). Individual differences in the interoceptive states of hunger, fullness and thirst. Appetite, 95, 44-57.


Everyone! We believe that every person can benefit from a tangible tool to identify and express their feelings.

Emotional curiosity is valuable to people of all ages. Many of our tools can be utilized by people of any age. If you’re ready to work on emotional curiosity with younger children, we recommend using this tool together.

No, not at all! Our therapeutic tools are a great tool to use inbetween therapy sessions If you're struggling, use a directory like to find a therapist.

We love working with large organizations to bring emotional literacy tools to their clients/students. Email us at or visit our Customization page to learn more about our bulk order process.

Of course they are! Our Chief Clinical Officer is a licensed professional counselor and reviews research that is used to inspire products.