1. A New You: Health for Every Body Lesson 3: Honor Your Hunger

2. Intuitive Eating Make eating pleasurable Feel your fullness Honor your hunger Make peace with food Value health with gentle nutrition Reject the diet mentality Cope with emotions without food

3. What is normal eating? * Eat when hungry, stop when satisfied * * Use moderation * * Choose a variety of foods you like * * Overeat sometimes, undereat sometimes * * Trust your body *

4. Source: Karin Kratina, Moving Away from Diets Hunger/Satiety Scale 0 1 2 3 4 5 6 7 8 9 10 ravenous neutral stuffed overfull

5. Hunger and Satiety Patterns

7. Fullness Factors Time between meals/snacks Kind of food you eat Social influences

8. Focused Eating Take time-outs for taste and fullness checks Rate fullness after eating Resign from the “Clean Plate Club”

9. Why a Clean Plate? Virtue Nutrition Love Affirmation Loyalty

10. How do you honor your hunger and fullness?

11. 1. Review your SMART goal 2. Assess hunger and fullness 4. Take one 2-minute walk & record On Your Own Learning OYOL 3. Record experiences

12. Adapted from A New You: Living in A Healthy Body developed by Outreach and Extension at University of Missouri, Lincoln University Adaptation & revisions by Mary Kay Wardlaw Project Education Specialist WIN the Rockies