Eating a small amount of healthy unsaturated fat — think olive oil, nuts, avocado, and fish — before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster.
It also helps keep your blood sugar levels from spiking after
your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E,
and K, as well as lycopene and lutein.