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 gets in the way of you honoring your hunger and/or fullness?

Journal Prompt #2

Describe what your relationship with food looks like.

Customer Reviews

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A Soft Place to Land
A great tool

Myself and the other clinicians at my practice use this wheel for a quick reference when clients are feeling stuck- it's been very useful

N
Natasha
Such a great tool!

This tool is great for those wanting to strengthen their Intuitive Eating skills and learn different hunger and fullness levels! As a Certified Intuitive Eating Counselor, this is a resource i'd recommend to my clients!

N
Nicole Ivelevitch
Amazing tool!

As an eating disorder clinician who is also recovered from an eating disorder myself, I have to say that this tool is such an amazing find. I love that it is small enough to take discreetly on-the-go, and learning to identify your hunger and eat intuitively is a crucial skill to learn in recovery. Highly recommend!

K
Katy Harvey

As an intuitive eating dietitian, I love this tool so much and absolutely cannot wait to share it with my clients!

A
Abbey Gesing
#1 tool I use in session!

Love having this visual to give clients a way to check in and create awareness around what their body is communicating!

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