Many of us grew up in a waste not, want not, clean-your-plate culture. We were made to feel guilty if we didn't want all that was offered and were told we couldn't leave the table until we finished our meal.

This sort of thinking doesn't pay off when it comes to a sizable steak or a large piece of chocolate cake. In fact, that dining philosophy is a recipe for inevitable obesity. Ask a few skinny folks and they'll tell you they eat whatever they want. Of course, this could in part be genetics, but it also has to do with listening to the voice in your head that tells you when you're full. It's OK to have ice cream, but why not go for a kiddie cone as opposed to a double scoop.

Here are 10 tips on how to keep your portions under control:

1. Use smaller plates: Instead of dinner plates use side plates; instead of bowls use ramekins. The larger the plate the more food you'll try to fit on it. Studies show that using a smaller plate tricks the brain into thinking you have more food than you do.

2. Eat with chopsticks: This works particularly well at slowing you down if you've yet to master the skill of eating with chopsticks. Taking smaller bites, not only makes it easier to chew and digest, it also makes it more likely you'll eat less.

3. Eat a salad before your meal: If you're going to spoil your appetite, spoil it with healthy vegetables. Eating a salad before a meal is likely to keep you from pigging out on a main. You'd be surprised how full the fibre in vegetables can make you feel. Beware the dressing. Dressings can be full of calories. Consider asking the waiter to hold the dressing and give you some oil and vinegar on the side. You don't want to fill up on a blue cheese dressing.

4. Avoid going for seconds: If you cook communal meals, don't load up your table with pots and serving dishes. Serve food on individual plates to avoid the temptation of quickly going for seconds. Give yourself a good 20 minutes before putting anything in your mouth. It's likely, you'll soon realize you're fuller than you realized.

5. Make meat a side dish: Make meat a side dish and vegetables a main. This will give you the benefits of iron and protein while keeping your portion size down will ensure you don't OD on calories.

6. Downsize snack foods: Never eat a snack food like chips straight out of a bag. Before you know it you'll have eaten the entire thing. Take a large handful or two and put them in a separate container. The same is true for leftovers. Instead of putting them all into one large casserole dish separate them into individual meal-sized containers. When you're looking to grab something on the go, this will help you limit how much you take.

7. Don't mix food and entertainment: Reading, watching TV or a movie while you eat is a sure-fire way to overeat. Because your mind is focused on being entertained, you may not realize how much food your putting back. People who eat when entertained can become accustomed to the comfort and stimulus of food.

8. Never starve yourself: The more you deprive yourself of food, the more likely you are to binge. There's nothing worse for you body than losing a ton of weight only to gain it back just as fast. Try to eat healthier foods for the most part but don't deprive yourself of the occasional treat either. Allowing your blood sugar to get too low so that you feel like you're starving means you're more likely to stuff yourself later.

9. Eat slowly and eat mindfully: Don't wolf down your meals. Think before you eat, think about where the food came from and the love that went into making it. Savor your food as you eat it and allow it to sit in your mouth for a few seconds. Put your fork or spoon down and pause before you take the next bite. Eating slowly gives your body the chance to feel full. The slower you eat, the less you eat.

10. Make your own meals: Aside from all the hidden calories that go into restaurant food, it's also very difficult to control the portions you get. The tendency is to keep eating even when you're full.

Sources: suite101.com