The art of putting down the fork

Fat4Fuel2

I can eat really well, healthy and proper portions, and stick to my calorie allotment until dinner. It's not the night time munchies, it's the dinner munchies. I simply crave food and want to munch directly after dinner. How do you say no? How do you put down the fork and walk away? I've tried water, a distraction, a peice of fruit, but I always end up finding something to munch on. How do you simply stop eating?