don't gobble

'For years we've been told to chew our food slowly. And now we know, eating slowly means eating less. Nutritional scientists from the University of Rhode Island studied 30 women and found they consumed 2,713 kJ in 9 minutes - compared to 2,432 kJ in 29 minutes. Added up over 3 meals a day, that's a big difference. Eating slowly helps you recognise when you're full. If you've eaten a plateful, wait 20 minutes to see if you're hungry - chances are you won't want more.' - excerpt from May/June Diabetic Living