Have you ever noticed that sometimes you eat not because you're hungry, but because you're stressed, bored, or just saw some tasty food? That's totally normal, but it can sometimes lead to issues with weight or mood. Back in 1986, a group of psychologists from the Netherlands, from the Faculty of Human Nutrition and Social Psychology at the Agricultural University, created a simple test to better understand this. They called it the Dutch Eating Behavior Questionnaire, or DEBQ. The creators, like Tatjana van Strien and others, wanted to help people figure out why they overeat and how to address it. The test was validated on over a thousand people, including those with and without obesity.

Fun psychology fact: Many think obesity is just about laziness or bad eating habits. But studies show emotions play a huge role. For example, when you're sad, your brain might crave sweets because they boost serotonin, the "happiness hormone." Or you eat while watching TV because the smell of popcorn "calls" to you, even if you're not hungry. The DEBQ breaks eating behavior into three types: restrained (when you constantly control what you eat), emotional (eating as a way to cope), and external (eating due to external cues like ads or company).

What’s special about the test: It’s short, just 33 questions, and you can do it on your own. No psychologist needed. Just answer honestly. The scale is: 1 – never, 2 – rarely, 3 – sometimes, 4 – often, 5 – very often. Write down your answers on paper or in your notes.

The Test: Dutch Eating Behavior Questionnaire

Here are the questions. They’re grouped, but you don’t need to worry about that now—just answer.

1. If you’ve eaten too much, do you try to eat less than you want afterward?
2. Do you try to avoid foods high in fat (meat, sausages, nuts, etc.)?
3. When you cook, do you taste the food to check if it’s okay?
4. Do you try to avoid foods high in carbohydrates (bread, potatoes, rice, pasta, etc.)?
5. Do you eat when you’re irritated?
6. Do you want to eat something when you see or smell tasty food?
7. Do you keep track of the calorie content of the food you buy?
8. Do you eat when you’re worried?
9. Is it hard for you to resist tasty food?
10. Do you deliberately eat less to avoid gaining weight?
11. Do you eat when you have nothing to do?
12. How often do you try not to eat between meals because you’re watching your weight?
13. Do you eat when you’re disappointed?
14. Do you eat when you’re sad?
15. Do you try to avoid situations where tasty food is around?
16. Do you eat when you feel lonely?
17. Do you deliberately choose low-calorie foods?
18. Do you eat when you’re scared?
19. Do you try not to eat in the evening because you’re watching your weight?
20. Do you eat when someone lets you down?
21. Do you eat when you see others eating?
22. Do you eat when you’re angry?
23. Do you feel like eating something when someone walks by with food?
24. Do you feel like eating something when you’re preparing food?
25. Do you eat when you feel unhappy?
26. Do you feel like eating something when you smell food being cooked?
27. Do you feel like eating something when you pass by a bakery?
28. Do you eat when you’re anxious, worried, or tense?
29. Do you feel like eating something when things are going badly?
30. Do you feel like eating something when you see food on the table?
31. Do you feel like eating something when someone offers you something tasty?
32. Do you eat when you’re depressed or disappointed?
33. Do you feel like eating something when you pass by a café or diner?

Done? Now let’s tally up your scores. The test is divided into three parts:

• Restrained Eating (how you control your eating to avoid weight gain): Questions 1, 2, 4, 7, 10, 12, 15, 17, 19, 33.
• Emotional Eating (eating due to emotions like stress or sadness): Questions 5, 8, 11, 13, 14, 16, 18, 20, 22, 25, 28, 29, 32.
• External Eating (eating due to external triggers like sights or smells): Questions 3, 6, 9, 21, 23, 24, 26, 27, 30, 31.

How to Calculate Your Results

Take your answers (1 to 5 for each question).

• Restrained Eating: Add up the scores for questions 1, 2, 4, 7, 10, 12, 15, 17, 19, 33. Divide the total by 10 to get the average.
• Emotional Eating: Add up the scores for questions 5, 8, 11, 13, 14, 16, 18, 20, 22, 25, 28, 29, 32. Divide by 13.
• External Eating: Add up the scores for questions 3, 6, 9, 21, 23, 24, 26, 27, 30, 31. Divide by 10.

Understanding Your Results

Look at your average scores for each group (from 1 to 5).

• If the average is close to 1: This behavior is rare for you.
• If the average is close to 3: It’s moderate.
• If the average is close to 5: It’s a strong tendency.

Restrained Eating: If your score is high (above 3), you often diet, track calories, or limit yourself. This can help control weight, but sometimes leads to binge eating. Fun fact: Studies show people with high restrained eating scores often experience weight cycling—losing weight, then gaining it back.

Emotional Eating: A high score (above 3) means you eat to cope with emotions like stress, sadness, or anger. It’s like a psychological shield, but it can contribute to obesity. Interesting note: Women tend to do this more than men, possibly because society encourages men to hide emotions, while women may "compensate" with food.

External Eating: If your score is above 3, you’re influenced by external cues—like the smell or sight of food, or eating in a group. You might eat more if food looks tasty. Cool psychology tidbit: This ties to Schachter’s external cues theory, which says some people eat not from hunger but from environmental triggers. People with high external eating scores often eat more in social settings.

If any score is high, don’t worry—it’s not a diagnosis, just a chance to reflect. If eating habits bother you, consider talking to a psychologist. The test helps you understand yourself better and maybe change habits—like finding other ways to handle emotions, such as exercise or a hobby.

Try taking the test again in a month to see if your scores change. It can be fun and insightful!