In no particular order try to follow these simple rules for enjoying food. If you have suggestions to add to the list please let me know.

• Serve yourself only once- no second helpings- ever!( unless you will hurt someone’s feelings) Keep left overs and eat as a small appetizer the next day or as a second full meal.
• Eat small portions – share your food with someone or use a smaller plate to eat from. Be particularly careful in restaurants which tend to give you too much food.
• Leave food behind on your plate- don’t be greedy. Have no fear in hurting the chef’s feelings better; that the chef than hurting your health.

Timing of eating

• Do not snack unless its on raw vegetables or dried fruit/nuts. On the other hand do not be shy to snack if really hungry. Better to have a carrot stick mid morning than a gorging later in the day.
• Take your time- eating slow = eating less. The brain takes 20 minutes to get the message from the stomach that it is full.
• Eat 5 small meals or three larger meals a day at set times. Haphazard eating leads to over eating. A little structure and discipline is good for your brain and digestion.

Ways of eating

• Forget the buffet; too much choice = eating more. You can actually lose weight if you eat the same thing everyday for every meal. Our eyes eat more than our stomachs can handle.
• Use utensils; you eat less with a knife and fork than with your hands.
• Don’t fool yourself- e.g. Salad dressing have more calories than salad.
• Start your meal with a soup- its filling, aids digestion, and “feel good”  food.
• Treat yourself sometimes (only sometimes) to “forbidden” items like ice cream or cake.
• Beware of alcohol- a nightly glass or two is fine but it is high in calories and makes you less amusing than you think.
• Eat with others if you can- making every meal a social occasion makes living more fun.
• Avoid the bread rolls and butter- no need for it.
• Eat one or two courses only. Alternate between appetizer and main, and main and dessert for variety.
• Eat meals at a table, not on the go in a car or standing. Enjoy the process.