Here's to Your Health

Here's to Your Health

Avocados are the perfect food to fuel an active, healthy lifestyle. They're as good for you as they are good, period. Avocados are full of nutrients that make up a well-balanced diet. One-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients, making it a nutrient-dense food choice. Besides being full of goodness on their own, avocados can function as "nutrient boosters.” Thanks to the good fats they contain, avocados can actually improve the body's ability to absorb fat-soluble nutrients from other foods. The majority of the fat in avocados is unsaturated (monounsaturated and polyunsaturated fats), making them a great substitute for foods high in saturated fat.

Good Fats

The Dietary Guidelines for Americans recommend replacing saturated fats with mono- and polyunsaturated fats (cholesterol-free good fats) to achieve overall healthy eating patterns. The majority of the fat in avocados is in the form of heart-healthy monounsaturated fat, the same kind of “good fat" contained in olive oil. Avocados are a rich fruit offering a creamy consistency and nutty, buttery flavor. Replacing saturated and trans fats with monounsaturated fats can help lower "bad" cholesterol levels. Avocados from Chile are a healthy addition to any meal or snack.

Sodium, Sugar and Cholesterol Free

Sodium, Sugar and Cholesterol Free

As a healthy individual you think about controlling your intake of sodium, avoiding trans fats and making sure that the cholesterol in your body is the ‘good’ kind. These are things you really don’t have to think about when you add avocados to the menu, because avocados are sodium, sugar, trans fat and cholesterol free. Avocados have nearly 20 vitamins, minerals and phytonutrients, that are complementary to your diet, and compared to other fruits avocados contain 0 grams of sugar per serving. Now that’s sweet!

Lighten Up

It’s ok to make avocados a part of your weight management program. The majority of the fat in an avocado is unsaturated making this delicious fruit the perfect complement to a healthy weight management program while at the same time adding indulgent texture and taste. Avocados are also full of fiber, which adds bulk to the diet and can help you feel fuller faster. Diets rich in fiber may reduce the risk for certain chronic diseases.

Because exercise is part of most good weight management plans, you want to be conscious of electrolytes lost through sweat as you work out. Potassium is an electrolyte that helps build muscle, and avocados have it! Good news: avocados contain 254 mg of potassium per serving, plus 11% of your daily value of fiber and 6 grams of naturally good fats to help you keep up your energy.

Avocados and Kids

Avocados and Kids

Folate is key for pregnant women and is the best-known nutrient for helping to prevent certain birth defects and to improve brain function. One-third of a medium avocado contains 10% of the recommended Daily Value (DV) of folate. 

With its smooth and creamy consistency, avocados are often one of the first fresh fruits a baby can enjoy. Introducing nutrient-dense, delicious fruits in the early months of life helps ensure life-long healthy eating habits.  

By the time they’re old enough to start school, avocados in the lunchbox or at the dinner table add an enjoyable color, texture and flavor to mealtime for kids. An ounce of avocado added to a cheese sandwich or mixed into a chicken salad wrap adds important nutrients to your grade-schooler’s midday break, including 11% of the recommended DV for fiber, 10% DV for folate, 6% DV for potassium and vitamin E AND 2% DV for iron in a 50 gram serving. 

Per serving, avocados have 6 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain. For children of any age, avocados are a class act.

avocados have 6 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain. For children of any age, avocados are a class act.

Avocados add up

The following chart compares the nutritional value of avocados to various other creamy spread and dip options.

Butter Sour
1/3 medium avo 1 Tbsp. 2 Tbsp. 1 oz.
(1 slice)
1 Tbsp.
Calories 80 100 45 110 90
Total Fat (g) 8 12 4.5 9 10
Sat. Fat (g) 1 7 3 5 1.5
CHOLESTEROL (mg) 0 30 10 30 5
SODIUM (mg) 0 90 10 180 90

Reference: USDA National Nutrient Database for Standard Reference, Release 26 (2013). Nutritional values are for the item listed only; not as consumed with other foods or ingredients.

Game On

An active body uses a lot of fuel. Whether you’re a serious athlete or just like to get some exercise now and then, you need to be conscious of what you eat to make sure that you’re not running on empty. You are what you eat. If you want be a powerhouse on the playing field, put a powerhouse on your dinner plate with Avocados from Chile.

Nutrition Chart