This is an article I found on Everyday Health that is well worth sharing, even if you aren't trying to lose weight. I've often heard that you should 'drink' your food and this explains what is meant by that saying.
“Olympic speed eaters will usually eat until they feel full,” says Gee, who isn’t talking about culinary athletes, but rather, with humor, the average Joe and Jane who shovel in their food every night.
In other words, it takes some time for your stomach to talk to your brain, and speed eaters are taking in too much too fast before the message can be received. Eating more slowly could give that all-important message the time to register before you undermine your best calorie-counting intentions with an extra scoop of mac ’n’ cheese.
Taking time to chew not only slows your eating speed, but can also help you feel better after a meal. “Many of my patients tell me how surprised they are that they have less heartburn as a result of chewing more and slowing down. They do not use antacids anymore.”
Take small bites.
Chew each bite 15 to 20 times.
Savor the food as you chew.
Swallow before taking the next bite.
Pause between bites and take a sip of a no-calorie beverage, if you like.
Between bites, be aware of how your hunger is being sated.
For people who have limited time to eat lunch at school or work, Melanson suggests you eat the main part of your meal slowly and keep additional food items, such as an apple, to be eaten later when you have time.