Here are some ways to eat well, from Brian Wansink:
Be aware that the greater the variety of foods you're faced with, the more you're likely to eat. Decide before a meal just how much you want to eat. And make half of that amount fruits and vegetables, the other half protein and starch.
Aim to be the slowest eater at the table: Start last and finish last. If that's too hard, identify the slowest eater and pace yourself by watching him or her.
Recognize that we all are subject to the environmental cues that drive us to overeat. Even experts such as Wansink aren't immune.