Eat three meals per day plus 2 - 3 healthy snacks. Eating three meals plus snacks each day will provide your body with a steady flow of energy. Do not go longer than 3 - 5 hours without eating, this will help control portions at meals and keep you from becoming overly hungry. Healthy snacks should consist of two food groups, one mainly carbohydrates (fruit or whole grain) and one mainly protein or fat (peanut butter, turkey, cheese, cottage cheese). Healthy snack options are: fruit and a cheese stick, apple with peanut butter, Trail Mix Granola Bar, turkey sandwich on whole wheat.