from, "Food Rules: An Eater's Manual," by Michael Pollan
PART III: How Should I Eat? (Not too much.)
Rule #49 - Eat slowly.
Not just so you'll be more likely to know when to stop. Eat slowly enough to savour your food: you'll need less of it to feel satisfied. If it is a food experience rather than mere calories you're after, the slower you eat, the more of an experience you will have. There is an Indian proverb that gets at this idea: "Drink your food, chew your drink." In other word, eat slowly enough , and chew thoroughly enough, to liquefy your food, and move your drink around your mouth to thoroughly taste it before swallowing. The recommendation sounds a bit clinical perhaps, but try following it at least to the point of fully appreciating what's in your mouth. Another strategy, encoded in a table manner that's been all but forgotten: "Put down your fork between bites."
Eat food. Not too much. Mostly plants.