Taming the Snack Habit

By Jennifer Yoon, RDN, LDN, IBCLC – AHN Pediatrics St. Clair

Helping kids to listen to their body for real hunger and satiety is an

important skill in establishing healthy eating and snack habits. Real hunger comes from the stomach and not the head. Real hunger is not related to being bored, tired, stressed, thirsty, or otherwise wanting to eat. Satiety is the absence of hunger. Satiety is not fullness.

The hunger and satiety scale is a tool for helping children learn to eat when hungry (and only when hungry) and stop when satisfied. Before eating and throughout the meal or snack, children should check in on their hunger and satiety number. Hunger numbers of zero though 4 indicate varying degrees of hunger. A hunger number of 5 is neutral. A satiety number of 6 is satisfied. 7 or greater indicates degrees of fullness. Ideally, we start eating when we are a 3 or 4- hungry but not starving. Starting to eat at a 0-2, we are too hungry to make good food choices, we eat too fast, and often do not realize we are overly full until it is too late. If we are starting to eat in the absence of hunger, we are eating for reasons other than hunger. If the hunger number is 5 or 6, the reason for wanting to eat – boredom, fatigue, stress, thirst- should be managed with activity, rest, hydration, stress relievers.

In order to properly listen to the body’s hunger and satiety cues, encourage children to eat slowly and drink water throughout the meal. Try only eating while eating! Remove distractions during meals and snacks. Avoid snacking while watching TV or playing video games as this encourages mindless eating. Just enjoy the food and check in with your body.

Ideally we stop eating when we are around a 6- no longer hungry, but not full. Healthy choices such as whole grains, fruits, vegetables, and lean proteins increase the satiety factor and can keep hunger from returning too soon. Though true hunger cues should be honored, a balanced meal or snack should keep hunger away for 2-3 hours.

Training kids to manage emotions without food, eat when hungry, and stop when satisfied, will contribute to a lifetime of healthy eating habits.