1. Evaluate your hunger level and emotional state before, during and after your meal. Come to the table ready to eat but not ravenously hungry. Plan to leave food on your plate if you feel satisfied before you are finished.
2. Make your environment distraction-free. Turn off the TV and tablet. Put away the phone. Decide to dedicate 15-20 minutes to you and your meal.
3. Eat slowly, paying attention to the taste, texture, and aroma of the food at your meal. Take a moment to notice how the food looks and how it sounds as you cut into it and eat it. See if you can identify all the seasonings, spices, and ingredients that went into preparing the dish.