Banishing high-cal ingredients, such as cheese and nuts, seems a good idea for dieters. But fat takes longer to digest than protein and carbs, so it keeps you full longer.

It also adds flavor, which ups satisfaction. Sprinkle nuts or seeds over your salad or spread pesto on your sandwich. Besides whittling your waistline, you’ll also increase your nutrient intake.

Research has found that just three grams of monounsaturated fat – the amount in less than a teaspoon of olive oil – helps the body absorb more cancer-fighting lycopene, lutein, and beta-carotene.