RE: Smaller waist = Smaller meals
definately agree with the others, try to spread every 2-3 hours. 3 main meals, then 2 or 3 small dishes, 1 dish between each meal. include proteins, moderate sources of fats i.e. nuts, oily fish, low glycemic carbs (brown rice, brown bread etc etc) and fibre from green veggies!
also the trick is preparing stuff, i.e. no frying, deep frying, heavily marinated meat, heavy sauces, low amounts of high glycemic carbs (unless of course your every day lifestyle is very physical).
you cant shrink the mid section on its own, you cant reduce a certain area of your body with a diet, your whole body will lose size in general. if you drink, then thats one sure way to get the gut down
Hazard a touch of narcissism without shame.
There is no room for junk food in any diet whatsoever, leave the junk in the bin.