
Strategies for Learning to Differentiate Hunger from Appetite
• Never serve food in courses. Always put meal options before eating.
• Limit the number of options served at any meal
• Drink plenty of water between meals. (Thirst is misperceived as hunger.)
• Eat slowly.
•Put your utensil down between bites.
• Chew your food thoroughly.
• Emphasize foods that must be chewed.
• Be careful of caloric beverages, soups, etc.
• Don't drink with your meals (a common
substitute for adequate chewing is using beverages to help “wash down your food”).
• When eating, don't be overly engaged in another activity (e.g., watching a TV program, reading a
captivating book, etc.).
• Don't serve food from your table.
• Serve the food from a counter or even the range if necessary.
• Initially take a smaller amount than you would normally choose.
• if have a question as to whether you are still eating because of hunger or
appetite, leave the table until the next meal.
• Use the substitution principle (see text).