24 Mar Avocados and Your Health

We know that physical activity helps prevent disease, but nutrition also plays a big part in overall healthy living as well!

Small, everyday changes, like swapping out bad fats for good fats, can have a big impact on improving health. It is estimated by the American Heart Association that if Americans ate a diet including higher levels of fruits and vegetables every day, nearly 40,000 deaths would be avoided each year.

Avocados are heart-healthy
They provide naturally good fats, are low in saturated fat, and are cholesterol- and sodium-free. Good fats do not raise LDL “bad” cholesterol levels. 75% of the fat in avocados is “good fat”.

Swapping out bad fats for good fats is easier with avocados
Delicious and creamy, fresh avocados provide naturally good fats and have the versatility to help makeover hundreds of dishes to be more heart-healthy, from soups, salads to entrees, without sacrificing taste nor satisfaction.

Avocados nutrient-dense
One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins, minerals, and beneficial plant compounds, making it a healthy nutrient-dense choice that can enhance the quality of your diet.

Avocados are a good source of fiber
Dietary fiber adds bulk to the diet and can help you feel fuller faster with fewer calories, which can increase satiety and help manage weight. Avocados provide 3g of fiber per 50g serving.

Avocado Tips:

• Select: ripe avocados are darker in color and yield to firm, gentle pressure
• Prepare: WASH and dry + slice down the center lengthwise + twist and rotate the halves apart + remove the seed with a spoon + pull the skin away
• Store: sprinkle with lemon or lime juice and place in an air-tight container to prevent oxidation or “browning”

Enjoy!

There’s no single right way to eat an avocado, but there are countless ways to enjoy one! Try…

• just an avocado
• avocado spreads on whole
• grain toast or crackers
• guacamole or avocado dips
• soups and smoothies
• atop sandwiches and salads

If you would like more information about gastrointestinal (GI) digestive disorders and nutrition in children, please contact Dr. Mona Dave’s Frisco Office or Southlake Office.