the deal behind eating small meals is that your body will only maintain a certain amount of glycogen (it's the compound in between being sugar/carb and being fat)in the bloodstream. if you have more than that in your bloodstream, your body converts it to fat cells for storage. by managing your diet and eating smaller meals, you'll probably spend more time (total) needing your body to convert fat to glycogen instead of the other way around or even the same amount of time. aside from that, look at the side of a can of pepsi or juice, see how many tsp of sugar are in each drink. actually spoon that much sugar into a glass and look at it. then understand why you should drink so much water!!! water will help you get more cut by reducing the calories you eat (soda, plus being full on water more often) and also encourage your body not to store water, which has the same cosmetic effects as fat.
some things that are good to eat...
-chili, but don't go crazy. a couple crackers are ok, but skip the cheese for a while.
-half a bagel with peanut butter. it will actually fill you up longer than a whole bagel, and it's just about the same calories. cream cheese will do the same, but the saturated fat isn't any good for your goal here.
-all kinds of vegetables not smothered in sauce or butter
-all kinds of fruits not canned with 20 bags of sugar
-just about any sandwich (whole wheat and multigrain are the way to go...arnold brand's 7 grain and 9 grain bread are pretty tasty) that doesn't have fatty meat (turkey, tuna, chicken, egg salad, etc, and be careful with the roast beef...lean cuts)
i think you get the idea, but ask more questions if you have em.