Be careful when eating flavorful food: it’s a cue to eat that persists after you’ve eaten enough.

Flavorful food is powerful stuff and needs careful handling.

Avoid calorie dense flavorful food if your weight is higher than you want it to be.

Flavorful food is a false friend.

Eating low calorie density foods leaves you feeling energized.

Low calorie density foods are nature’s “diet food.”

Low calorie density foods are nature’s “diet food.”

Get most of your nutrition from low calorie density foods.

The “right” food makes false promises.

Minimize or eliminate distractions while you eat.

Savor your food.

Enjoy, chew, swallow, and then wait until you are ready for the next bite.

Know what you need when you eat, and stick to that.

Serve yourself one correct meal, then wait 20 minutes before seconds or

desert.