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I went to a class at Mayo Clinic on various subjects, one being healthy eating habits. Their approach to proper eating is to begin your meal with the first three bites being protein. Set your eating utensil down after “each” bite and acknowledged what your are eating. Is it sweet, salty, tough, flavorful, etc...also never start with carbs/starch. So, if you are out to eat and a wonderful aromatic basket of bread is in front of you...WAIT until you have your protein. In most cases you no longer eat the bread, or consume less. Same goes for chips at a Mexican restaurant. . This concept is to enable you to actually achieve the full sensation prior to overeating! Fortunately, I already was mindful of what I was eating , but I have helped some friends in need of weight reduction.