Has your child ever been hangry? In a state of being hungry and angry?
I get hangry. My kids get hangry and many parents I talk to tell their kids do too.
Originally published in December 2015 | Updated September 2020
My husband can take a look at me and ask, “When did you eat last?” or say, “Looks like you need to get something to eat.”
One of my kids gets hangry, too.
She needs to eat frequently throughout the day (always has) or she is just not right.
In this article, you’ll learn about your hangry child, how to deal with him, and how to prevent a hangry child.
Is Hangry Actually a Thing?
Yes, it is! Hangry is a popular catchphrase used to describe that feeling when you’ve gone too long without eating. It can be mixed with moodiness, anger, meltdowns and temper tantrums.
When you’re hangry, you could eat anything and everything right now.
Hangry Isn’t Head Hunger
Hangry is a physical sensation, related to a drop in blood sugar which changes your child’s mood, sometimes very quickly.
It’s not to be confused with head hunger, or the thinking that you’re hungry. In this case, the body isn’t sending the appetite signals.
For example, the child who complains of being hungry right after they ate is a case of head hunger rather than physical hunger or being hangry.
What’s going on?
A Background on Appetite
We are born with a natural sense of hunger, an ability to recognize it, and a desire to quench it pretty effectively.
Think about babies: when they’re hungry they cry, letting us know it’s time to eat. Not all cries indicate hunger though. Babies cry for a variety of reasons, including discomfort, a wet diaper, and more.
Toddlers tell us by whining, or “melting down.”
Children coming home from school may tear into the refrigerator or pantry, “starving” and desperate to eat.
For kids, hunger is powerful.
Hunger starts in the blood stream with a dip in blood sugar after a period of time has passed without eating (generally three to four hours for kids; less for toddlers).
This blood sugar dip alerts the brain to tell the stomach to secrete the hunger hormone, ghrelin.
Ghrelin (I think of it as “GRRRR, I’m hungry”) causes feelings of hunger and alerts your child to the obvious fact: a need to eat. Being hangry is this feeling exponentiated.
Read more about your kid’s appetite.
Growth Affects Hunger
The dynamic process of growing triggers hunger and prompts children to eat.
Just think about the teenager: he eats a lot because he is in a growth spurt.
A common “tell” is the frequent grocery store stops by parents, like every two days, just to keep the kitchen stocked.
Just remember, appetite always follows growth.
Read more about the growth spurt in 13 Signs Your Child is in a Growth Spurt.
What Causes Kids to Overeat?
When children go for long stretches without food, obviously that can wrestle up some fierce hunger.
Also, if your meals don’t provide enough calories, or lack nutrients such as protein or fat, children may become hungry because their appetite isn’t satisfied.
In teens, having a dose of protein at breakfast (about 25 to 30 grams) seems to help keep them full for a longer time than a breakfast without protein or low amounts of protein.
When kids aren’t satisfied after meals and snacks, hunger may build up, leading to overeating and/or unhealthy food choices, and yes, potentially being hangry.
Extreme hunger will almost always lead to overeating.
How Do You Prevent Hangry in Kids?
The best way to deal with a child who tends to get hangry is to prevent it.
Your best bet for doing this is to have a strategy with meals and snacks, including the timing of eating and the foods you choose to serve.
Of course, hunger may still occur at unexpected times, especially if your child is in the midst of a growth spurt.
However, a strategy can help you make sure that panhandling in the kitchen every hour is the exception, not the rule.
4 Tips for Preventing Hangry Kids
Nobody wants a hangry kid. Here are a few suggestions to make sure your child is well-fed.
1. Plan meals and snacks to occur at about the same time every day.
For toddlers and preschoolers, schedule eating sessions every 2-3 hours. For kids, aim for meals and snacks to happen every 3-4 hours.
And for teens, meals can happen every 3-5 hours. Avoid skipped meals or snacks, as this can lead to overeating later on.
2. Use filling, nutritious foods at meals and at snacks.
Sensible amounts of low fat dairy products, dairy alternatives that contain 5 grams or more of protein per cup, lean meats, eggs, nuts, and beans are all protein-containing foods, which when eaten, may give kids a sense of fullness.
Fiber is also a food component that keeps you full longer and it can be found in 100% whole grains, fruit, vegetables, beans and more.
Last, adding a healthy fat source to meals, such as avocado, olive oil or foods with inherent fat, like whole milk, can also up the filling factor.
3. Load up early.
A nutritious breakfast starts the body’s “engine” and sets the pattern for eating at regular intervals throughout the day.
Kids who skip breakfast may find themselves hungrier after school and at dinnertime.
4. Ask your child: Are you really hungry?
This question starts the conversation about eating and feeling satisfied and helps your child start to be more aware of his appetite and what works best to satisfy it.
If he says he really is hungry (and it’s not meal or snack time), then offer some fruit or other healthy food (yogurt, veggies).
Don’t cave into requests for cookies or cheesy crackers.
I’ve had a bit of experience with hungry kids in my own home! Read how I’ve dealt with this reality in the past.
How do you manage the hangry child?
Want More Help?
I’ve got guidebooks and parent classes and workshops to help you feed your child better! Visit The Nourished Child and check them out.
The Nourished Child podcast will also give you practical advice on nourishing your child, inside and out.