Intuitive eating teaches us to listen to our body, to eat when we feel hungry and to stop when satisfied. However, you may wonder, are there any situations where we need to eat even though we are not hungry? The answer is, yes!
What is practical hunger?
It is almost impossible for us to have access to food 100% of the time. This means we cannot always feed ourselves as soon as we feel hungry. As a result, sometimes we need to plan ahead or eat ahead of time to keep our bodies satisfied and well energized.
Practical hunger is when you are not hungry in the moment, but you choose to eat to avoid anticipated physical hunger that you may not be able to satisfy at a later time. Practical hunger is one of the four types of hunger: physical hunger, emotional hunger, taste hunger and practical hunger. You can review the other types of hunger here.
Here are some situations that you may face as a university student where practical hunger may come into play:
- Your final exam starts at 6 pm today and lasts 2.5 hours. Although you are not hungry 1 hour before the exam, you still decide to eat so that you won’t feel hungry or uncomfortable during the exam.
- You are planning to do a strenuous workout at the gym, so you have a pre-workout snack or meal to fuel up your body for the best performance.
- You are feeling sick and have a low appetite, but you know your body needs food and nutrition for recovery.
What to eat to satisfy practical hunger?
Generally, if you anticipate there will be 1-3 hours before access to food, you can either have some nutrition-dense snacks now or prepare them in advance to have later. Examples include, granola bar, a handful of nuts (ex. almonds, walnuts), cheese and crackers, hummus and veggies, or fruit and yogurt.
If you anticipate there will be 3+ hours before eating, you can have a simple meal instead of snacks, depending on when you had your last meal. It can be a sandwich, wrap, meal-prepped frozen meal, or a bowl of chicken salad. Keep in mind to follow Canada's Food Guide: 1/2 vegetables, 1/4 protein and 1/4 carbohydrates at mealtimes. Having enough protein, fibre and healthy fats can keep you away from hunger!
Now let’s practice practical hunger and brainstorm what we can eat for the 3 scenarios in the previous section. Remember that there is no right or wrong food. Follow this general guide to keep your body and brain happy!
- There won’t be much time to prepare food before the exam. You can heat up a meal-prepped frozen meal or have a simple wrap. It is also a good idea to bring a granola bar with a fruit with you as a convenient and quick snack for later.
- A quick pre-workout meal can be an egg salad sandwich or a smoothie.
- Skipping meals can make your sick body exhausted and food is essential for recovery. Having a hearty bowl of soup or a smoothie are more easily tolerable options to provide nourishment to your body.
Takeaway
If you are not sure if you should eat, ask yourself: “Would I feel hungry if I waited until the next time I got access to food?” or “Will I have enough time to prepare food to eat later?” If the answer is yes to the first question and no to the second, use practical hunger and have something to eat ahead of time or prepare nutrient-dense snacks to have later!
We eat for many different reasons, but one main reason is that it fuels our bodies, and there should not be any guilt to eat when you are not hungry. If you struggle with consistently low or nonexistent hunger cues, don’t hesitate to consult with a registered dietitian.
