Summarize the following:
One of the first methods to managing and decreasing hunger during work hours is making sure that you eat regular and consistent meals. Skipping meals or waiting too long between meals may increase your hunger.  Studies have shown that regular and consistent meal consumption in addition to a small snack daily lead to decreased hunger throughout the day. It's important to eat a minimum of 3 meals daily. However, depending on your schedule and office hours, you may need to eat more meals or include a few snacks during the day. Do not skip meals and do not leave more than 4-5 hours of time in between meals without having a planned snack. One of the best foods to fight hunger during your work day is protein. Always include a source of protein at each meal and snack.  Many studies have showed that higher protein diets and higher protein meals keep you feeling more satisfied during your actual meal and for many hours after you're done eating.  Including a source of protein at each meal and snack can help spread out this hunger-fighting nutrient throughout your entire day. Plan to include 1 or 2 servings (about 3-4 oz) of protein at each meal. If you're concerned about calories or watching your waistline, go for leaner sources of protein which are naturally lower in calories and fat. Try: poultry, eggs, low-fat dairy, lean beef, seafood or legumes. Another important nutrient that can help keep hunger at bay while you're at the office is fiber. Make each of your meals full of fiber to help manage your appetite.  Studies have shown that those people with higher fiber diets are more satisfied during the day and tend to eat less overall.  Fiber provides physical bulk to meals and takes longer to digest. Women should aim for 25 grams of fiber daily and men should plan on getting about 38 grams daily.  Include one or two high fiber foods at each meal and snack. This will help you meet your daily goal but also keep this filling nutrient spread out during the day. Foods that are high in fiber include: fruits, vegetables, starchy vegetables and whole grains. Meals and snacks that are high in protein and fiber include: Greek yogurt with nuts and fruit, whole grain wrap filled with lean deli meat and cheese with a small fruit salad, a large spinach salad with raw vegetables and grilled salmon or whole wheat pasta tossed with grilled chicken and steamed vegetables. Another neat trick to manage hunger throughout the day is by drinking enough water. If you typically feel hungry frequently or have difficulty managing your appetite, water may be the answer.  If you're not getting enough fluids daily or are even just mildly dehydrated, your brain and body may interpret "thirst" as feelings of hunger. You may feel hungry and feel like you need to snack or eat more, when you just need more fluids.  To ensure you're not making this mistake, make sure you're drinking adequate fluids each day. Aim for at least 8 glasses, but even up to 13 glasses daily.  Also stick to calorie-free, decaf beverages. These are the best. Try: water, flavored water, sparkling water, decaf coffee and tea.

Summary:
Eat 3-6 meals daily. Always eat protein. Make your meals high fiber. Drink a lot of water.