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 •Evaluation [Word]
 
Feel Your Fullness

Lesson Plan [pdf]

Learner objectives

As a result of this presentation, participants will be able to:

  • Evaluate their level of hunger or fullness
  • Follow their body's cues to guide when and how much they eat

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What you need
  • Handout:
    • "Hunger/Satiety Scale" cards
  • Flipchart and markers
    • Note:  Write the steps to intuitive eating from the lesson on the flipchart before teaching the lesson.
  • Optional:  Chocolate kisses, enough for one per person

Remember

Print the Hunger/Satiety Scale cards ahead of time.  Print on cardstock, and then either cut apart or have them laminated and cut at your local copy shop.

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Time Content/Suggestions Learning Reinforcer
10 min. Introduce the lesson by saying that the goal is to become an "intuitive eater."

Intuitive eaters eat when they are hungry and stop when they feel satisfied.  Small children are usually quite good at letting us know when they are hungry and when they are full.  We all had that ability at one time.  The good news is that we can relearn how to become an intuitive eater.

Intuitive eating or normal eating is not based on deprivation, calorie counting or making foods forbidden.  It is based on making peace with food, making eating pleasurable, and being in tune with your mind and body.

(Before class, write the bolded statements below on flip chart.)

Eat when hungry, stop when satisfied.  In a few minutes, we'll talk more about how to tell when you are biologically hungry and how to sense your fullness.

Choose a variety of foods you like.  The key is to enjoy the food.  Don't stop eating because you think you should but rather because you are satisfied.  This does require being present while you eat and using all your senses.

  • Look at the variety of colors, shapes and sizes on the plate.
  • With your eyes closed, deeply breathe in the aromas.
  • Savor each taste sensation in the food:  sweet, sour, salty, bitter.
  • Feel the textures and temperatures:  crunchy, soft, creamy, hot.
  • Listen to the sound the food makes if it is a food that you chew.
Flip chart with steps already written
5 min. Optional:  "Pleasure of a Kiss" activity

Give each participant a chocolate kiss and tell them to wait to unwrap and eat it.  For people who don't like or can't eat chocolate, ask them to imagine going through this activity with their favorite food.  Instructions:

  1. Do not eat the kiss right away!
  2. First, admire the shape and color.
  3. Anticipate how the kiss will taste.
  4. Slowly unwrap the chocolate and place in your mouth.
  5. DO NOT BITE!
  6. Let the candy melt slowly in your mouth.
  7. Savor the flavor and texture.
Optional:  Chocolate kisses
5 min. Eat slowly.  A general guideline is to let 20 minutes lapse from the time you start eating until you want to serve yourself more food.  This is because it takes about 20 minutes for your stomach to signal your brain that you have eaten enough.  If you eat slowly, that 20 minutes comes naturally.

Use moderation.  Make choices to get a variety of healthful foods, yet don't be so restrictive you eliminate foods you enjoy.

Recognize that everyone overeats sometimes and under-eats at other times.  Your body can balance meals over time.  Each meal and each day not need to be perfect.

Trust your body.  Your body will give you signals when it is hungry and full.  Listen to what it is saying.  Also, your body can make up for some mistakes in eating.  Eating is one of life's great pleasures - enjoy eating guilt-free.

 
10 min. Distribute handouts.  Normal eating means eating in a physically connected way - in touch with hunger and fullness.
  • Hunger is discomfort or weakness from lack of food.  What are some ways our bodies tell us we are hungry?  (headaches, dizziness, low energy)
  • Fullness or satiety is having enough food or drink.  What are some ways our bodies tell us when we are full or even over full?  (stomach extends, food no longer tastes good)

This Hunger/Satiety Scale is a tool to identify internal signals of hunger and fullness.

  • Focus on the 5, neither hungry nor full.  As you move left, you feel a little hungry.  If you wait to eat, the urge to eat strengthens and you feel emptier.  Eventually you are starving and beyond.
  • Go back to center and imagine moving to the right.  You feel satisfied with the food in your stomach.  As you continue to eat, you feel fuller and fuller to the point of great discomfort and even pain.

As we understand our hunger and satiety patterns, we can use the scale to rediscover our hunger and fullness.

Ask for discussion and any volunteers who would like to share an experience where the Hunger/Satiety Scale might have helped them and/or how they might anticipate using it.

Handout:  "Hunger/Satiety Scale" cards
5 min. Questions/wrap-up/evaluation

Reinforce the bottom lineTo be healthy, we need to be able to

  • Honor our hunger - to eat when we feel we need food, and
  • Feel our fullness - to eat slowly and stop eating when we are satisfied and before we get overfull.
  Evaluation form

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References:
  • Intuitive Eating, Evelyn Tribole and Elyse Resch.  New York:  St. Martin's Press, 1995
  • How to Get your Kid to Eat . . . But Not Too Much, Ellyn Satter.  Palo Alto, CA:  Bull Publishing Co., 1987.
  • Moving Away From Diets, Karin Kratina, Nancy King, and Dayle Hayes.  Helms Seminar Publishing, 1996.
Lesson and handout developed by Mary Kay Wardlaw, MA, Project Education Specialist, Wellness IN the Rockies (WIN the Rockies).  "Pleasure of a Kiss" activity developed by Betty Holmes, MS, RD, Regional Project Coordinator, WIN the Rockies.  WIN the Rockies is a community-based research, intervention, and outreach health-improvement project in Idaho, Montana, and Wyoming.
Adapted slightly for Small Victories, a mini-lesson series promoting positive food, physical activity, and body image attitudes and behaviors.  Small Victories reflects the mission and principles of WIN Wyoming, a multi-agency, multi-state network that promotes healthy lifestyles instead of a specific body size, shape, or weight.  WIN Wyoming is coordinated through Department of Family & Consumer Sciences, University of Wyoming Cooperative Extension Service.  www.uwyo.edu/winwyoming  0203; slightly revised 0706
Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture.  Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071.  Persons seeking admission, employment, or access to program of the University of Wyoming Shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status.  Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office.  To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.  The University of Wyoming and the United States Department of Agriculture cooperate.
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Updated on 05/08/2007