When I'm not sure if my hunger is real hunger or 'mouth hunger', I pop a strong mint (like Altoids™), in my mouth. If it isn't real hunger, I don't really want to put anything else in my mouth after a strong taste like that.
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Before I choose food, I ask myself if my stomach is truly hungry or is it just my mouth that is hungry. If stomach, eat a meal. If it's just my mouth feeling munchy, I snack on fresh veggies or almonds, or just chew gum. Find myself noticing my mouth gets hungry more than stomach. Listen to your body, it tells you more than your mind sometimes.4
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