The Intuitive Eating Guide
The Intuitive Eating Guide
The Intuitive Eating Guide
The Intuitive Eating Guide
The Intuitive Eating Guide
The Intuitive Eating Guide
The Intuitive Eating Guide

The Intuitive Eating Guide

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

The Intuitive Eating Guide is for anyone ready to quit second-guessing their hunger, judging their fullness, or spiraling into shame after eating. This tool helps you understand the full spectrum of hunger and fullness (physical, emotional, practical), without diet culture breathing down your neck.

We took the traditional hunger and fullness scales and gave them a serious glow-up: compact, tangible, and designed to help you check in with your body, not override it.

Whether you’re in recovery, unlearning food rules, or just trying to eat like a human again, this guide is here to help you build trust with your body, one bite at a time. No guilt, no judgment. Just clarity, compassion, and maybe a snack.

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  • 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

How it Works

Step 01

Tune In 

Notice how you physically feel throughout your entire body. It may be helpful to engage in a body scan meditation.

Step 02

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.

Step 03

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!

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.

Learn More

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?