Satisfied Pause
Pause at 80% full. Wait 2 min before getting a second helping.
Quality Over Quantity
Build a meal: 5 oz protein, 2 cups veggies, 1 tbsp healthy fat.
Chew Fully
Chew each bite 20 times. Swallow fully before the next bite.
Seated Meals
Sit fully down. Eat for 10+ min. No standing, no multitasking.
Simple Snack
Choose 1 whole food: 1 apple, 1 cup berries, or 1 oz (28g) nuts.
Small Plate
Use a 9-inch plate. Fill ½ veggies (2 cups), ¼ protein (4–6 oz), ¼ carbs (½ cup).
Screen-Free Eating
Eat one meal tech-free. Sit 15 min, chew 15x per bite, set fork down between bites.
Eat Before You’re Starving
Eat when hunger hits (6–7/10 on the hunger scale), not when depleted—this supports steadier energy.
Something Green
Eat something green at every meal.
Soup or Scramble
Have soup or a veggie scramble for one meal—warm, savory foods calm cravings.
