Hunger-Satiety Rating Scale

Helps you notice how hungry or full you feel before, during, and after eating.

The goal is to eat when you’re hungry and stop when you’re comfortably full.

How to Use the Scale

  • Pause before eating and ask: “Where am I on the scale?”
  • Eat slowly: Check in halfway through your meal
  • Stop when you feel satisfied, not stuffed
  • It’s okay to leave food on your plate

Try this!

  • Start eating at: 3–4 (Hungry)
  • Stop eating at: 6–7 (Comfortably full)
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