Setting the stage
1.  Before the meal, drink full glass of water, tea, clear broth
2.  Use smaller dinner plates

3.  Distribute food “canteen style,” with rice or starch 50 percent of plate, 25 percent protein
(No bigger or thicker than palm size (2 matchboxes or deck or cards), 25 percent vegetable
4.  After serving, remove food from the table except for salad and fruit

Enjoying the meal
5.  Do not overfill your spoon, place only what will fit without spilling over
6.  Chew each portion 10 times
7.  Put down your utensils in between bites. Sit on your hands.
8.  Talk with your companions. If you are alone, read a page for every mouthful.
9.  Start again from #1-4, repeat until there is no more food.
10. Make your meal last at least 20 minutes.

Deciding on seconds
11. If you still feel hungry, push yourself away from the table for 10 minutes.
12. After the wait, if you are still hungry go back and request a second serving, 25 percent of the initial amount on the plate, preferably only vegetables &/or carbohydrate
13. Go back to # 5
14. After second serving, NO MORE!

Generalities
15. Don’t eat standing up.
16. Don’t eat while distracted (watching TV, working etc.) Take time to enjoy your meal and make it last.
17. Broil, boil, steam or bake food.
18. Remove all visible fat before eating.