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During a meal: 
Please focus on the sensations of taste and texture in your mouth and how they evolve as you chew.
<ul>
<li>Savour your meals by consuming them gradually and relishing the flavour.</li>
<li>Keep a glass of water within reach and sip it intermittently during your meal.</li>
<li>Pause between bites and set aside your utensils until you have completely chewed and swallowed.</li>
</ul>
 
At a restaurant: 
Review the menu ahead of time and select the healthiest or most suitable option that fits your preferences.
<ul>
<li>Avoid appetisers such as bread, chips, and poppadums as they offer little nutritional value but add calories.</li>
<li>Restrict your alcohol consumption to one small glass of wine or one beer.</li>
<li>Opt for grilled, baked, boiled, steamed, or poached seafood, skinless poultry, lean meat, and vegetables, and avoid pan-fried and deep-fried foods.</li>
<li>Consider replacing less nutritious foods with healthier alternatives, such as choosing a salad instead of fries or extra vegetables instead of potatoes.</li>
</ul>
 
At social events: 
Consume a nutritious snack before attending a social gathering to prevent overeating while you’re there.
<ul>
<li>Avoid excessive alcohol consumption as it is detrimental to your well-being and can make it more challenging to maintain healthy eating habits.</li>
<li>Keep your distance from crisps and other snack foods as they can be tempting to overindulge in. Occupy your hands with a low-calorie beverage instead.</li>
</ul>
 
At a buffet:
Select a spot where you cannot easily see the buffet food. This will make it less tempting to indulge.
<ul>
<li>Choose water instead of juice or soft drinks, which contain additional sugar calories that won’t fill you up.</li>
<li>Take your time and evaluate the entire food selection before deciding what to eat. This approach allows you to select the healthiest option.</li>
<li>Opt for plenty of salads or vegetables but avoid those with creamy dressings or cooked in butter or oil.</li>
<li>Grilled or baked lean meat, chicken, and seafood are all excellent sources of heart-healthy protein.</li>
<li>Eat slowly and resist the urge to return to the buffet table multiple times.</li>
</ul>

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