How to Recognize Hunger if You're Autistic

Relying on bodily sensations may not always be practical for autistic people. ^[12] Here are some mental and situational clues you can use to help decipher what is going on.

1. 1
   Take a moment to imagine food, whatever type that comes to mind. Does it seem attractive? Do you want some?

   • If one food group doesn't do it for you, try another. Maybe you can't imagine eating bread, but you want cheese. In that case, eat cheese.
   • Cravings are your body's way of telling you that it needs something. If you're craving salt or fat, eat salt or fat.
2. 2
   If imagining food leaves you confused, go find food. Smell it, look at it, and think about it. Sometimes the act of physically observing food will make you realize you're hungry.
3. 3
   Try a small bite of food. Is it interesting? Do you want more? Eat as much as your body compels you, and don't worry if it's more than you thought. Your body is trying to tell you what it needs.

   • If you think you might be sick, try a mild food, like crackers.
4. 4
   Consider your schedule. Do you usually eat around this time of day? Do you eat a snack or a meal?
5. 5
   Think about how big your last meal was, and how active you've been. If it was smaller than usual, or if you skipped a snack that you normally eat, you might be hungrier than usual. Being more active than normal will also result in an increased appetite.
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Making lifestyle changes will help make it easier for you to recognize what your body is telling you.

1. 1
   Drink plenty of water. Dehydration can cause dizziness, dry mouth, or other feelings that you may confuse with hunger. ^[13] Never being dehydrated will remove one possibility from your list.

   • Keep a water bottle on your desk at all times.
   • Drink a favorite drink, like flavored water or chocolate milk.
   • Long curly straws can make drinking more attractive, because you don't have to lift and tilt the water bottle so much.
2. 2
   Eat on a schedule. If lunch always happens at 12:00, you will soon find that you always get hungry at 12:00. Putting your stomach on a schedule will help keep it from getting confused. ^[14]
3. 3
   Pack snacks. Sometimes, you may get hungry in between meals, and it's best to address it right away. ^[15] Keep some snacks ready to eat, so it takes little effort to go get some. You may find yourself instinctively reaching for them when you are hungry. (This is good!) Here are examples of snacks to eat at home and on the go:

   • Nuts or trail mix
   • Yogurt
   • Tupperware of cereal
   • Granola bars
   • Bananas
   • Bowl of fruit (raspberries, blueberries, pre-cut strawberries)
4. 4
   Be careful about eating in front of screens or books. This can cause you to lose track of how much you ate. If you do want to eat at your laptop or TV, prepare a limited amount of food (e.g. one apple with caramel or one bowl of popcorn) so it's clear how much you ate.
5. 5
   Never skip meals. Skipping meals can cause discomfort, dizziness, and falling completely out of touch with your stomach. ^[16] Set reminders to eat or ask a loved one to remind you if you need to do so.
6. 6
   Stop viewing some foods as bad. Fruits and vegetables are very important, but so are fats and salts. It is okay to eat dessert. It is okay to enjoy the occasional french fries or fast food. A balanced diet includes every food group. ^[17]

   • Avoid fad diets, which usually result in gaining the weight back. ^[18] A fluctuating weight can hurt your metabolism.
   • Overweight people also need salt and fat. It is possible to have a deficiency in them while still being heavyset. ^[11]
7. 7
   Give yourself permission to eat and love your body. Eat when you're hungry, and try not to worry about the number on the scale or the size of your clothes. Start thinking about eating food you like, balancing your diet, and taking walks or exercising in a way you enjoy. ^[19] Practice saying "I'm awesome" when you look in the mirror. Your body and mind will thank you.
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