It's no secret that many people in the U.S. have a dysfunctional relationship with food. We eat on the run, we eat what's easiest and fastest, we often eat alone under stressful conditions such as cramming down a sandwich at our desks while working, or we eat mindlessly in front of the television.
Contrast this eating style to what I've observed in Spain. Of course, I'm generalizing, just as I did in the above examples, but after several visits, including our recent Joyful Heart Yoga Retreat in Spain, I've noticed some big differences between the way they eat and the way we eat, and I am trying to adopt some of their habits.
For breakfast it's typical to eat a roll and coffee. (I'm not adopting this habit -- I need a little protein in the morning, so I prefer my yogurt and flaxseed or a whole grain cereal.) But I am picking up the habit of keeping the portion small, and that goes for coffee too. In Spain, coffee and tea are served in small cups rather than large mugs. I found that my stomach enjoys the smaller size because it's less filling, and I don't feel bloated. I bought smaller cups and bowls to help me with portion control, and I make sure to eat mindfully so I enjoy the taste of my breakfast.