How To Guides

Banner Image

The Feelings Wheel

La Rueda de los Sentimientos

The Kids Wheel

La Rueda de los Niños

The Body Sensations Wheel

The Needs Wheel

The Values Deck

The Intuitive Eating Guide

Because hunger isn’t just “stomach growling” and fullness isn’t just “clean your plate.”

  • 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.

Journal Prompt #1

What voice in your head makes you second-guess that you’re actually hungry or full? (And is it serving you or just being loud?)

Journal Prompt #2

If food was a situationship, what phase would y’all be in — honeymoon, messy breakup, or soft launch?

The research that inspired us

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 https://www.intuitiveeating.org.

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.

Shop Wheels
Bulk Orders