Eating often means eating five to six small meals a day and packing in those nutrients.This doesn't mean eating junk food and sugars, it means lots of protein and carbs. You want to obtain a healthy weight, not build up your fat deposits. Unlike many of your peers, your snacks should be nutritious but calorie dense: think nuts, peanut butter, cheese, dried fruits and avocados. Midnight snacks? Go for it. Keep your liquids up with smoothies or shakes made with low-fat milk or juice for an energized calorie boost. And remember to drink 30 minutes before or after your meal; you don't want to be full before you even start eating. Healthy fats can be obtained from foods like peanuts, cashews, and olive oil. Stay away from saturated fats (bad fats) gained from processed foods. If you're looking for a treat, good alternatives are bran muffins, yogurt, fruit pies and granola bars. Go for high-protein foods to fill up.Protein-rich foods include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu as well as in combinations of foods, such as rice or corn with beans. Brown rice, pasta, potatoes and whole grains fall into the approved category. These sugars are released slowly into your bloodstream and provide a steady supply of energy over a long period of time without causing the insulin spike that leads to fat storage. Invest in weights for your home. That way, when you only have 15 minutes before you have to get ready for work, you can squeeze in a quick muscle-building session to stay on the right track. Thank you!