The first is business balance,
Without the guidance of nutritionists, ordinary families eat more (many kinds, not many quantities) and eat plant foods casually (no taboos, not just regardless of quantities). Eat less or even no animal fat.
Secondly, chew slowly and eat two bowls of ordinary soft rice for at least 30 minutes.
Chew slowly, so that the food is fully mixed with the soup saliva in the mouth, even to the point where it feels sweet (salivary amylase works).