The document outlines eight eating commandments: 1) Do not eat flavorful food just for the taste, 2) Do not eat too large a portion, 3) Do not eat just because it's considered healthy, 4) Do not eat for emotional reasons, 5) Get most nutrition from low calorie foods, 6) Eat consciously, 7) Eat slowly, 8) Wait 20 minutes before having seconds or dessert. The commandments provide guidance on mindful eating habits to support a healthy lifestyle.

1. EATING COMMANDMENTS
Thou shalt not eat flavorful food for flavor alone.
Thou shalt not eat too large a portion.
Thou shalt not eat simply because it’s the “right” food.
Thou shalt not engage in emotional eating.
Get most of your nutrition from low calorie density foods.
Eat consciously.
Eat slowly.
Wait 20 minutes before seconds or dessert.
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2. Flavorful food is delicious but will still be
delicious after you’ve eaten too much.
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3. Eat the correct portion.
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4. You can become or stay obese
by eating the “right” food.
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5. Eating may make you feel better. But, it may
also make you feel worse.
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6. Low calorie density foods
are a healthy choice.
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7. Enjoy every mouthful.
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8. Enjoy, chew, swallow, and then wait
until you are ready for the next bite.
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9. Serve yourself one correct meal, then wait
20 minutes before seconds or desert.
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10. EATING COMMANDMENTS
Thou shalt not eat flavorful food for flavor alone.
Thou shalt not eat too large a portion.
Thou shalt not eat simply because it’s the “right” food.
Thou shalt not engage in emotional eating.
Get most of your nutrition from low calorie density foods.
Eat consciously.
Eat slowly.
Wait 20 minutes before seconds or dessert.
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