and want to eat, I find that crunch or fried takes care of it. That would be: popcorn (big bowl) or cooked potatoes that I brown in a teflon pan and dunk in a catsup/mustard mix, and my new one is to take my allotted fruit, one apple and one banana, dice them, add celery and about 1Tbs of chopped walnuts and drizzle a TINY bit of honey on it. I "crunch" for about a half hour with this and I feel like I'm having a treat.
I also try to eat potatoes at every meal, either sweet or white. Those keep me from doing "bad" things. The popcorn is my new 3:00 in the afternoon beat the munchies food.
It's hard for me to feel satisfied on veggies for munchies so I have to find other things. I do eat plenty of veggies at meals.
I also agree with the others about staying active - quilting does that for me. After all, I can't get food gunk on my beautiful fabrics!