Fiber at every meal helps to maintain blood sugar levels, thus reducing food and appetite cravings.  Adding fiber into your mid day snack will help reduce blood sugar lows and highs – thus reducing spontaneous munching and calorie rich eating/drinking.

Fiber – Brown rice, quinoa, Metamucil, fiber bars, beans are just a few food choices that you can include mid- morning and mid-afternoon to avoid sugar drops that send you to the cookie jar.