I'm 6'3" and 180-190 lbs (depending on the season) and I have to eat like a fiend to keep from losing weight. So I hardly "eat like a bird". I think what's most important is how you start the day food wise. In colder weather I have a big bowl of oatmeal with almonds, honey or maple syrup and raisins or dried cranberries. In the cooler weather some kind of granola mix is my substitute. Along with that is the key essential and I do this year round- I throw in a blender: 1 banana, 1/4 cup frozen pineapple pieces, 1/4 cup frozen mangos, 1/4 cup frozen peaches and 1/4 cup mixed berries, 3-4 tbsps coarse ground flax seed, a scoop of whey protein powder, a pack of Emergen-C, a chunk of fresh ginger and about 2 cups of orange juice.

My work involves a range of physical activity from moderately physical to intensely physical so I don't get to sit around much during the day. I also change locations frequently, either by bike or walking so I continue to burn calories during the day. Sometimes I bring in a bunch of quality frozen microwaveable meals to store in the small fridge at my office and make lunch there but there are a lot of good sandwich places nearby and I'll often do that too. I supplement my food with chocolate almond milk or chocolate soy milk, which I drink in vast quantities. And I eat bananas like crazy.

When I get home I go for the proteins- lean meats, chicken and lots of fish. And salads with avocados. And more chocolate soy or almond milk.