This document discusses how flavorful food promises satisfaction but often leaves you still feeling hungry, and recommends focusing on low calorie density foods which are more nutritious and leave you feeling full. It suggests eating mindfully and avoiding distractions while dining to concentrate on one correct serving and feel satisfied without overeating for flavor alone.

1. Flavorful food is a false friend.

2. Flavorful food promises
more than it can deliver.

3. Flavor alone should not be the sole reason
you start or continue eating.

4. Do not eat flavorful food for flavor alone.

5. Eating low calorie density foods leaves you
feeling satisfied.

6. Low calorie density foods are good for your
brain.

7. Low calorie density foods lead to a lighter,
leaner, healthier you.

8. Get most of your nutrition from low calorie
density foods.

9. The “right” food makes false promises.

10. Avoid distractions while eating.

11. Give thanks for the beauty, texture, and
flavor of your food.

12. Concentrate on your food while eating.

13. Eat what you need and not more.

14. Serve yourself one correct meal, then
wait 20 minutes before seconds or
desert.