Ways to Include More Avocado in a Healthy Diet

By Ted

2829-avocado.jpgMany say that avocados are perhaps the perfect fruit.

They are full of great nutrients and are almost a complete meal on their own. Still, some people shy away from eating them on a regular basis because besides using them in guacamole, they aren’t sure what else to do with them.

So, here are some ways you can eat more avocados.

Avocado Nutrition

First, let’s take a quick look at why it’s wise to eat more of them.

(Serving Size: 1/2 a medium avo)

Calories: 125 Fat: 11.3 Sodium: 0mg
Cholesterol: 0mg Potassium: 375mg Carbs: 7.5
Fiber: 5g Sugar: 0g Protein: 0g
Vitamin C: 10% Iron: 5% Vitamin E: 10%
Thiamine: 5% Riboflavin: 10% Niacin: 10%
B6: 10% Folate: 15% Pantothenic Acid: 10%
Copper: 5% Manganese: 5% Lutein: 202.5mcg
Phosporus: 5% Magnesium: 5% Zinc: 5%

Although avocados are high in fat, it is mainly monounsaturated and polyunsaturated and is considered heart healthy.

Suggestions for Use

  1. Acocado on whole grain toast or bagels: This is a great alternative to cream cheese or jam. Just add a sprinkle of sea salt.
  2. Avocado in smoothies: If you like a creamy smoothie, a small amount can make your berry or green smoothie taste decadent.
  3. Avocado in omelets: Along with a little salsa and cilantro, this makes a great tasting omelet and is an alternative to using cheese.
  4. Avocado on salads: Because of their creamy texture, using them on your salad along with dry seasoning, allows you to use little or no dressing.
  5. Avocado in baking: Many recipes that call for butter or shortening can be replaced with avocado like this banana bread recipe or this chocolate cookie recipe.
  6. Avocado in soups: Creamy soups can be made using avocado instead of all the dairy.
  7. Avocado pizza: Along with some feta cheese and black olives, they make for a great tasting pizza.

Do you have any other suggestions or avocado recipes to share?

9 Comments

  1. life apprentice

    I love avocados. We eat them as side “vegetables” with many dishes and especially in Tacos.

    Reply
  2. faith njuki

    I love avocados. I dress them and eat with a spoon and sometimes i apply on bread slices. Very nutritious and yummy.

    Reply
  3. Kristie

    I wrote an article about the Nutritional value of avocados a little while back and posted my favorite guacamole recipe- I love them! http://divadietitian.com/delicious-guacamole-recipe/

    Reply
  4. Kel

    I love to eat them just like Jennifer-only I don’t even use salad dressing. I just sprinkle some salt on it and eat it with a spoon! Such a filling and tasty snack a few hours before fitness bootcamp!

    Reply
  5. T. Kallmyer

    I found them at Sprouts (Southern California) the other day for $.88 and was thrilled. They do seem expensive here usually, especially when we have groves all over Sol Cal. In New Zealand I could get them 2 for a dollar or free from a friend’s tree. 🙁 I’m not paying $7 a gallon for gas though, so I guess it evens out.

    Reply
  6. Jennifer

    I consider avocados one of my favorite foods. Sometime as a snack I take half an avocado and add a dressing to the middle. I eat it with a spoon!

    Reply
  7. Nicole German (RD)

    I know! The higher price makes me sad. I cheapest I have been able to find is about $1.30 or $1.50.

    Reply
  8. Spectra

    Ugh, I miss avocado. I haven’t been buying many of them lately because for whatever reason, they have doubled in price since last year. I used to be able to pick one up for 89 cents-$1 but this year, ONE avocado is $1.89. I just can’t afford to buy them as often as I used to anymore. I wish I could still eat them fairly often, but until they go down in price, I have to use them sparingly.

    Reply
  9. Lana

    There are a ton of vegan and raw food recipes online, especially many for desserts, that use avocado. I can remember reading about avocado key lime pie, chocolate mousse, chocolate pudding, truffles, ice cream. So many ways to use avocado….

    Reply