Eating more fruits and vegetables, as well as other plant-based foods, may be one of the best things you can do for your health
In fact, according to the Dietary Guidelines for Americans, eating a variety of fruits and vegetables, like avocados, is associated with a reduced risk of many chronic diseases, including heart disease, and may be protective against certain types of cancers. The Dietary Guidelines has outlined three healthy eating patterns to help promote overall health and prevent chronic disease.
The Healthy US-Style is based on a traditional American diet, but focuses on the selection of more nutrient-dense food options in proper amounts.
The Healthy Mediterranean-Style emphasizes fruits and vegetables, whole grains, and good fats from nuts, fish, and olive oil with small amounts of meat and dairy.
The Healthy Vegetarian-Style is typically higher in fiber and incorporates more plant-based proteins and whole grains, while eliminating meat, poultry, and seafood.
Fresh avocados can fit within all three of the healthy eating patterns outlined in the 2015 Dietary Guidelines for Americans.
It’s easy to make great-tasting plant-based meals while adhering to the Dietary Guidelines.
Here are some quick tips to get you started:
- Make plants the star of your plate with two or more meatless meals each week. Start off the week with “Meatless Monday”.
- Snack on fresh fruit or vegetables between meals. Try a smoothie with fresh avocado.
- Add nuts and seeds to salads to add protein and crunch.
- Use sliced avocado for a creamy texture in salads or on sandwiches.
- Add beans, pasta, or grains to soups or power bowls and top with sliced avocado.
The 2,000 Calorie Plant-Based Eating Plan
A 50g serving of fresh avocados counts as a fruit serving!
The Healthy Mediterranean-Style eating pattern includes the following servings of each of the food groups for a 2,000-calorie diet:
- Grains* = 6 oz. (1 ounce-equivalent = 1 slice of bread, 1/2 cup cooked pasta, 1 cup cereal)
- Vegetables = 2.5 cups
- Fruits = 2.5 cups
- Dairy = 2 cups
- Protein** = 6.5 oz. (1 ounce-equivalent = 1 oz. lean meat, poultry, or seafood; 1 egg; 1/4 cup cooked beans or tofu; 1 Tbsp peanut butter; 1/2 ounce nuts or seeds)
- Oils = 27 grams (approximately 2 Tbsp olive oil)
*Whole grains are recommended for most grain servings as a good source of fiber.
**Choose plant-based proteins and/or seafood: 15 oz. seafood and 5 oz. of nuts/seeds/tofu are recommended each week as part of the Healthy mediterranean Diet.
Avocado How-To's
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