Written by: Cassie Vanderwall
Beginning with our first foods, we learn about a variety of flavors and those which we prefer over others. Also, in our younger years we are experts in understanding hunger and fullness. It is very difficult to feed a baby who is not hungry. Unfortunately, it can be too easy to feed an adult who is not hungry. So, what happens? When and where do we lose our ability to listen to our body’s signals to nourish or cease from eating more.
I would argue that it lies in our relationship with food; Food is… fill in the blank.
Food can be a…
- Hobby,
- Profession,
- Lost family member
- Form of Entertainment,
- Reason to get together,
- Recipe passed on for generations,
- Culture,
- Right,
- Celebration,
- Source of great fear and anxiety,
- Variety of organic compounds,
- Drug,
- Best friend,
- And the list goes on, and on.
First and foremost, food is a fuel source. Despite this truth, I observe that people of all ages have a love affair with food. For many it is a necessary evil, for others they live to eat, and for still more they eat to live.
My profession, as a dietitian, revolves around food, health, people, and how all of these mingle amidst one another. I believe that in order to achieve well-being, better health and still enjoy food, we must reconnect our minds to our bellies. One way to do this is to be mindful of natural hunger and satiety, or fullness, cues using a scale such as that provided below:
1- Feeling starved with severe hunger pangs that are present for 30 minutes or more. One may also experience a headache, irritability and fatigue.
2- Very hungry with hunger pangs on and off for 15 minutes. A person may also have a heightened sense of taste and smell with constant thoughts about food.
3- True hunger with stomach growling, a few hunger pangs, and increased awareness of thoughts about food.
4- Somewhat hungry where an individual has a few thoughts about food and perhaps may begin planning to eat within the next 30 minutes.
5- Neutral, neither hungry nor full.
6- Aware of the food in the stomach but not ready to stop eating.
7- Satisfied with a meal or snack and could most likely go for 2 or more hours without feeling true hunger.
8- Full where a person can feel the food in the stomach but without any internal pressure. Person believes they could go about 4 hours without feeling true hunger.
9- Very full and the individual maybe uncomfortable with the internal pressure of the food pressing outward. The person may become sleepy and have an increased desire to lie down.
10- Stuffed where the pressure from inside the stomach is very painful. The person is very sleepy and does not want to move.
Most healthy eaters are able to stay within a range from 4 to 8. This scale can help to dictate what type of eating pattern is best for the individual; is it 3 square meals, 6 small meals, or 3 meals and 2 snacks? It is also important to note that there are a variety of physical indicators that help to manage appetite. Many of these are review in: You might as well face it your addicted to…food?
But, I still believe that good nutrition is very individualized and often begins with a healthy relationship with food.
