– Eat ¼–½ avocado before lunch or dinner — studies show it can reduce appetite.

– Make a smoothie with avocado, spinach, cucumber, and unsweetened almond milk for a filling snack.

– Replace mayo or butter with mashed avocado on sandwiches or wraps.

Tip: Don’t overdo it — ½ an avocado per day (about 120 calories) is usually enough for most people.