1. Before starting the meal, say to yourself aloud or silently:

I will appreciate and remember the flavor of every item in this meal.” If your family says grace before eating, concentrate on this thought right after the prayer.

2. Eat the good stuff, including dessert, first. If you put the things that you want to eat most in your belly first, you won’t feel compelled to add them to your intake when your stomach is already full of other less desirable high-calorie foods.

3. When you’ve had your fill, remove your plate from the table so you don’t keep idly picking at the remainder or adding to it without thinking.

4. Participate in preparation, clean-up or other activities that keep your hands busy, so you’ll be less inclined to snack mindlessly. Playing games—even video games—keeps hands busier than watching games on TV.