Stock up on foods that contain a lot of water or air, such as vegetables, soups and popcorn. Much maligned popcorn is a relatively healthy snack—just make sure it's air-popped and not bathed in butter. Other suggestions include eating warm broth-based soups and making vegetables the main feature of a mini meal. Try these tips.

Replace regular spaghetti with spaghetti squash, and top it with a lean turkey Bolognese sauce (protein) and parmesan (a little fat).

Dress up popcorn with cinnamon, which is proven to reduce sugar cravings by regulating blood-sugar levels.

Pair a protein or a healthy fat such as string cheese, hummus, yogurt or nuts with a selection of crudites to ensure staying power.

Give pre-made soups a boost by tossing in chopped veggies.

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