Fitness gurus and healthy eating fanatics are always raving about the importance of downsizing portion sizes and why it's important to eat small, frequent meals throughout the day. If you want to lose weight and keep up with your weekly fitness routine, eating mini meals really is the way to go. Small, well-balanced meals throughout the day will keep your energy levels up because your blood sugar remains stable. This means you don't experience 'highs and lows' just from eating different foods, and you can actually get through your day without getting too hungry.

The best way to keep up with this habit? Pack a day's worth of food in a lunch tote and carry it around with you. This reduces the risk that you'll overeat at the next meal, and also prevents you from making an unnecessary trip to the nearest fast food pit stop or clearing out the vending machine.

Some of the best foods you can pack include whole grain crackers, lean meats, low-fat cheese sticks, yogurt and meal replacement bars. If you plan to eat a complete meal at the office, make sure it's a well-balanced one. For most people working in an office, staying focused is a priority; you can avoid the late-afternoon slump by making sure the center of your meal is high in protein. Grilled, skinless chicken breasts, grilled salmon, or even tofu will fill you up fast and keep your energy levels up throughout the day.

If you're planning to hit the gym before heading home after work, you will need to pack a few extra foods to make it through your workout. Eat a high-protein snack right before the workout to maximize the calorie and fat-burning potential of your routine. Make sure you drink plenty of water during and after your workout, and eat a combination of protein and carbs to refuel and restore your energy levels.

For the final meal of the day, go light; a lean protein for dinner coupled with a large salad is the ideal menu item at the end of the day. If you're craving something a little heartier, stick with smaller portions so you can enjoy your favorite meal without the guilt!

Dining out can be every dieter's dilemma of the day. How do you keep up with the diet when the restaurant only serves gourmet platters and over-the-top desserts? As tempting as it may be to just order the daily special and declare it is not a diet day, there are ways to scale back and keep those diet resolutions.

If you're heading out to lunch with the boss or enjoying dinner at your favorite family restaurant, don't sabotage your healthy diet, instead use these tips:

1. Start with soup. A vegetable broth-based soup is a simple way to fill up on fewer calories and enjoy a great meal. Hot soup is a nourishing mini-meal in itself and can fill you up, fast. Start with a bowl of hearty soup then follow it with light lunch fare for a well-balanced, satisfying meal.

2. Eat protein first. Whether you've ordered grilled chicken or roast turkey, chow down on the lean proteins first to prevent a post-meal energy slump. Protein eaten on an empty stomach will keep your energy levels steady and may even reduce your appetite - this makes it much easier to get through the afternoon without snacking on extra treats.

3. Dressing on the side. Even the low-fat dressing you see on the menu can have up to 15 grams of fat per serving, and most of it is probably unsaturated. Steer clear of this diet saboteur by ordering dressing on the side so you can dip your veggies slightly in the concoction for a little flavor. Or you can order safe dressing like balsamic vinaigrette or lemon juice and olive oil for a healthy splash of flavor.

4. Fall in love with red. From soups to pasta sauces, stick with tomato-based dishes to scale back on fat and calories. Marinara sauce and tomato broths are a much healthier choice than the rich and creamy sauces used for clam chowders, Fettuccine Alfredo and even pizza toppings.

5. Enjoy fresh fruit for dessert. Restaurants often serve fresh fruit cups or fruit sides on the children's menu but may also offer a small bowl for dessert. Enjoy some fresh fruit to curb that sweet tooth and skip the rich dessert platter to save a few hundred calories from your daily calorie log. If you must have something from the dessert menu, consider ordering it 'to go' to store in a cooler or lunch tote and enjoy it in small bites the rest of the day or week.