Planning ahead is probably the most important and effective thing you can do. If you come home late, you probably go in late. Take 30 minutes in the morning and get your evening snack squared away. The worst thing you can do when you're hungry is to open the refrigerator or pantry and stare into it, grabbing what every you see that's quick, easy, and tasty -- a hunk of cheese, a half a bag of chips, some ice cream, cookies, etc.
Consider soups, especially homemade varieties that are heavy on the veggies, light on the meat and pasta. Many soups are relatively low calorie but tasty and filling, and they give you the illusion of eating a meal because you pretty much have to sit down and take your time, as opposed to swallowing 400 calories of cheese and chips in 30 seconds.
Have cut-up fruit and raw veggies in plastic containers, ready to eat. They're filling, give you the satisfaction of chewing something, and they're very good for you -- and no fat, generally low calorie. Apples, pineapple, oranges, tangerines, carrots, celery, jicima, bell peppers, etc. Maybe some low-cal salad dressing to dip the veggies in (try Eating Right Light Ranch Dressing & Dip).
Portion control is essential, especially if you're going after crackers and so forth. Again, set out what you're going to eat in advance, when you're not craving food.
If you make a sandwich, use a minimal amount of cheese and mayo, reduce the meat to just enough to taste instead of an inch or two of the stuff, and pile on the veggies. Check the calories on the bread you're using -- some varieties are much higher in calories than others.
Eat slowly, and try to enjoy it.
