Many of us know that eating our fruits and vegetables is key for a healthier lifestyle.
But, did you know adding more fruits and vegetables to your diet may also help reduce your risk for chronic disease?
Diets rich in fiber-containing, healthy foods, like fruits and vegetables, may reduce the risk of heart disease, type 2 diabetes, and obesity.1 Currently, only 13.1% and 8.9% of adults meet the guidelines for fruit and vegetable intake, respectively.2
Think you need to up your intake? Enter the avocado, your new super fruit sidekick, which can help guide you on your mission to increase your own fruit and vegetable consumption. One-third of a fresh avocado is one serving and provides 3 g of fiber (making it a good source) and 6 g of naturally good fat.
FUN FACT: Avocados are virtually the only fruit that provide good fats and the least amount of sugar per serving compared to any other fresh fruit. These distinct characteristics make the avocado a powerhouse addition to your daily meals.
The versatile taste and subtle texture of an avocado pairs easily with countless other fruits and veggies to help you increase your intake throughout the day, no matter the season.
Add avocados into the mix with these five easy tips:
01
Enjoy a fresh avocado smoothie or smoothie bowl.
It’s a super simple way to get a mix of favorite fruits and veggies. Try this delicious Avocado Berry Breakfast Smoothie or Strawberry Banana Avocado Smoothie Bowl; avocado is the secret ingredient that adds a decadent, creamy texture.
02
Half an avocado creates an edible, ready-made bowl.
You can fill it with fresh salsa or salad. Or, sprinkle with salad dressing and enjoy on its own.
03
While making dinner, set out a bowl of guacamole.
Do this alongside veggies like broccoli, cherry tomatoes, peppers, carrots and zucchini for dipping. This tangy tomatillo guacamole tastes great with any dipper!
04
Use avocado as a spread and pile your sandwich high with veggies.
Use tomatoes, spinach, mushrooms, peppers, and cucumbers! Using fresh, healthy avocado on toast or as a spread in place of many other popular foods may help reduce intake of calories, fat, saturated fat, sodium and cholesterol while enhancing the nutrient composition of your meal. This nutritional comparison chart shows how avocados are a great substitution.
05
Incorporate avocado into your favorite baked goods.
This is an easy way to enhance the nutrient profile without sacrificing taste or texture. Over 75% of the fat in avocados is unsaturated, the “good” fat”, making them a simple swap when baking with ingredients higher in saturated fat. Plus, avocados have high water content, so they can make tasty treats softer and chewier. Not convinced? Give these Mexican “Hot Chocolate” Spiced Avocado Mini Muffin Bites a try and you’ll be an avocado baking convert in no time!
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