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When you reach yellow that is the signal really to be hunting and cooking otherwise if you start to sprint you will be red and descreasing health in about 10 minutes. Sure you can still survive for a good 30 minutes from there but if you rely on loot food at that `point you are leaving it to luck and to be picked off by another player whereas if you go kill and animal and cook in a secluded spot you will be fill health in no time.
To max mine the calorie intake jut eat to the icon changes to full apple an then stop, But then you need to keep carrying food around so take up inventory and stamina
I eat whatever I find, whenever I find it. If I killed an animal and have a lot of food on me, I'll keep stuffing it in until it's gone, I hate lugging food around.
But don't eat or drink too much at once or you'll vomit and waste all those good calories.
Of course one plays the way they prefer, one might want interactions so saving some steak or a can or two could work.
That way i dont need to bother thinking about food for many many hours of real life time.
Food goes further the lower your food stat becomes but that's no reason to limit when you should eat.
When it comes to food the best advice I can give is to cook fruit/mushroom/vegetables for 3x more nutrition.