1. Give yourself time to eat. Each meal time should be no less than thirty minutes at the table.
  2. Make sure you are comfortably seated. Take a couple of deep breaths to settle yourself and accept that this is time set aside for a meal. Be thankful that you have nutritious food to eat.
  3. Notice any feelings of impatience and urges to urges to get on and just eat the food. Perhaps you are thinking of things you need to do, but try to concentrate. This time is dedicated to enjoying your food.
  4. Look at the food on your plate. Appreciate its visual qualities. Smell your food-breathe in the mouthwatering aromas.
  5. Before you start to eat, think about how much food you put on your fork – the smaller, the better.
  6. When you put the food in your mouth, take your time while chewing to appreciate the different flavors and textures.
  7. Chew well, around thirty times is the minimum. Ensure the food in your mouth is fully masticated before you swallow.
  8. Put your fork down between bites, it’s important to take your time and rest so that you don’t overwhelm your stomach.
  9. Resist any urge to rush-perhaps on to dessert, to the next bite of food or to get up and do something else.
  10. When you have finished, stay seated and relaxed for a few minutes. You should feel calm, satisfied and nourished, not bloated or overfull. Your body and your mind will thank you for taking the time.