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Hungry? Read This! Understanding Your Hunger Cues

July 23, 2025 Women
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food unsafe When Your Eyes Want Food–Not Your Stomach

Have you ever seen a TV ad for a hot fudge sundae and suddenly felt hungry—even if you just ate?

That’s normal! It’s easy to eat when we’re not really hungry. Food is everywhere—at home, in stores, and even at school or work. But learning to understand your hunger can help you stay healthy and avoid overeating.

food unsafe How Do You Know If You’re Hungry?​

Sometimes hunger shows up in your body, not just your stomach.

You might feel:

  • A growling or empty stomach
  • Low energy
  • Weak or shaky
  • Cranky or “hangry”
  • Trouble focusing
  • A headache
Low-energy
bac_party-food
Tasty smell What Can Make You Want to Eat (Even If You’re Not Hungry)?

Tasty smells or sights:

Seeing cookies or smelling a burger can make you want to eat—even if you weren’t hungry before.

Feelings:

  • Stress or sadness can lead to emotional eating.
  • Happiness at birthdays or parties can make you want to eat more, too.

Other people:

You might eat more if someone around you is eating a lot.

Boredom:

Some people eat when they’re bored, even if they aren’t hungry.

Eating too fast:

Your brain takes about 20 minutes to know you’re full. Eating quickly or eating junk food like chips or cookies can make it easy to overeat. Try eating slowly and chewing well to give your brain time to catch up.

Sometimes we have to eat when we’re not very hungry because of school or work schedules. That’s okay. Just try to pack healthy food so you can eat when your body is ready.

food unsafe Get in Touch with Your Hunger

Before eating, stop and ask yourself:

“How hungry am I?”
pregnant-woman-eating

Try rating your hunger on a scale from 1 to 5:

Not
hungry

Very
hungry

  • 1
  • 2
  • 3
  • 4
  • 5

If you’re not very hungry, think about why you want to eat. Are you:

Thirsty?

Try a glass of water.

Craving junk food?

Junk food often feels good in the moment, but it doesn’t fill you up.

at a Party or
Feeling Happy?

Try to match your eating to your hunger.
Tip: Not hungry? Snack on raw veggies or sip water instead.

Bored or sad?

Check out some of the ideas below.

If You’re Bored:

  • Paint your nails
  • Read a book
  • Take a walk
  • Draw or color
  • Go to the park

If You’re Stressed or Sad:

  • Make a list of what you’re thankful for
  • Listen to music and dance
  • Call a friend who makes you feel good
  • Spend time outside
  • Help someone else

If you often feel sad or anxious, talk to your doctor or health care provider.

Remember, listening to your body helps you make smart food choices. And smart choices lead to better health!

1bac_woman-cooking

REFERENCES:

Dakanalis, A., Mentzelou, M., Papadopoulou, S. K., Papandreou, D., Spanoudaki, M., Vasios, G. K., Pavlidou, E., Mantzorou, M., & Giaginis, C. (2023). The association of emotional eating with overweight/obesity, depression, anxiety/stress, and dietary patterns: A review of the current clinical evidence. Nutrients, 15(5), 1173. 
https://doi.org/10.3390/nu15051173

Evers, C., Adriaanse, M., de Ridder, D., & de Witt Huberts, J. (2013). Good mood food: Positive emotion as a neglected trigger for food intake. Appetite, 68, 1–7.
https://doi.org/10.1016/j.appet.2013.04.007

Fuente González, C. E., Chávez-Servín, J. L., de la Torre-Carbot, K., Ronquillo González, D., Aguilera Barreiro, M. L. Á., & Ojeda Navarro, L. R. (2022). Relationship between emotional eating, consumption of hyperpalatable energy-dense foods, and indicators of nutritional status: A systematic review. Journal of Obesity, 2022, Article 4243868. 
https://doi.org/10.1155/2022/4243868

Andrew, B., van Tilburg, W. A. P., Igou, E. R., Wisman, A., Donnelly, A. E., & Mulcaire, J. B. (2015). Eaten up by boredom: Consuming food to escape awareness of the bored self. Frontiers in Psychology, 6, Article 369.
https://doi.org/10.3389/fpsyg.2015.00369

Author: Bridget Swinney, MS, RDN, LD

Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position