1. Eat at regular, scheduled mealtimes. Avoid snacking between meals. At first you may find that you think about food frequently, but as the practice becomes habitual, you’ll waste less time thinking about or craving food.
2. Be aware of the extent of your appetite and eat a little less than your full capacity.
3. Chew your food thoroughly and with complete attention. Each bite should be chewed about thirty times before you swallow it. This will improve digestion and give you time to become more aware of the actual taste of the food you’re eating.
4. Once you are at the table, sit quietly for a few minutes and compose yourself before you begin to eat. Don’t eat hastily. Take time to prepare your body to digest the food.
5. During the week, see if you can observe a 12-hour fast between dinner and breakfast (for example: 7 p.m. to 7 a.m.) Notice how you feel as a result.
6. Consider the foods you eat from a nutritional viewpoint. How much of your food is desirable from a health perspective and how much do you eat to satisfy cravings or addictions?
7. Offer gratitude for the food that you eat, whether that takes the form of a prayer, a "thank you" to the people who prepare it, or simply a silent appreciation for the nourishment that fuels your body.