The American Heart Association recommends a diet low in saturated and trans fat. The majority of the fat in avocados is in the form of monounsaturated fat, the same kind of fat contained in olive oil. Avocados are a fruit offering a creamy consistency and nutty, buttery flavor. As well, avocados contain 2 grams of fiber, vitamins and minerals. Replacing saturated and trans fats with monounsaturated fats can help lower "bad" cholesterol levels. Avocados from Chile are a good addition to any meal or snack.
It’s ok to make avocados a part of your weight management program. A 1 oz. serving of avocado contains 50 calories and comes loaded with nutrients.
75% of the fat in an avocado is unsaturated and makes this delicious fruit the perfect complement to a healthy weight management program that includes the good fats and nutrients in fresh fruits and vegetables, while at the same time adding indulgent texture and taste.
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 150 mg of potassium per 1 oz. serving, plus 8% of your daily value of fiber and 3.5 grams of naturally good fats to help you keep up your energy.
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 8% of the recommended Daily Value (DV) for fiber, 6% DV for folate, 4% DV for potassium and vitamin E AND 2% DV for iron in a 1 oz. serving.
A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 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.
The following chart compares the nutritional value of avocados to various other creamy spread and dip options.
|2 Tbsp./1 oz.
(2-3 thin slices)
|1 Tbsp.||2 Tbsp.||1 oz.
|Total Fat (g)||4.5||12||4.5||9||10|
|Sat. Fat (g)||0.5||7||3||5||1.5|
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.
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.