Advice From our Expert for Moms, Babies, and Kids

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Q: I grew up eating avocados all the time in my Hispanic home but do I need to stop or slow down now that I am pregnant?

Sylvia: No, not at all! That’s one tradition to keep. Enjoy fresh avocados during and post pregnancy since your baby is counting on you to eat healthy. Fresh avocados offer many of the nutrients that are needed for fetal and infant health and development like naturally good fats, potassium, fiber, lutein, Vitamin E, and much more. Plus they are a good source of folate, which is important for proper brain function and may reduce the risk for premature births and birth defects.

Q: I’m a first-time mom and I am getting ready to introduce solid foods to my baby. My mother and grandmother have lots of opinions on what foods to try first but how do I pick an ideal first food? Help!

Sylvia: This is a special milestone and moms can mistakenly make choices that are not the best. Experts agree, when selecting the first foods look for nutrient density (energy-dense foods that are low in sugar and rich in multiple nutrients), a variety of textures/ consistencies (to help develop the ability to chew and swallow) and neutral flavor profile (low to moderate sweet and salty flavor to avoid early preferences for sweet foods.)* Given avocado’s smooth, creamy consistency, neutral flavor and nutrient density, they are one of the most complementary and transitional foods available.

Q: What kind of nutrients does an avocado provide for my baby?

Sylvia: Fresh avocados are a great choice for your baby’s first food given their long list of nutrition benefits. Avocados contain naturally good fats which are known to be important for normal growth and development of the central nervous system and brain. Additionally, each serving includes nearly 20 nutrients, including vitamins, minerals, dietary fiber and phytonutrients important for good health. Plus there is no sodium nor cholesterol in fresh avocados.

Q: How do I get my picky toddler to eat more fruits and vegetables?

Sylvia: Sometimes, getting a toddler let alone a picky toddler to eat is tough enough! Do not get discouraged as now, while your child is young and still forming her food preferences, is the critical time to introduce variety and teach healthy eating. Not only are fresh avocados healthy and nutrient dense, but they offer a fun way to add color and texture to the menu. Serve chunks of avocado and just watch how quickly those little fingers pick them up!

**Parents/caregivers should remember to check with their health professional before introducing new foods.

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Award-winning author and global nutrition entrepreneur founder of Hispanic Food Communications, a nutrition communications and culinary consulting company. She is relentlessly passionate about helping people fall in love with the process of creating and enjoying delicious but most importantly, nutritious foods.

Advice for Type 2 Diabetes

The Expert: Sylvia Klinger , spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Fact: More than 50% of Hispanic men and women are expected to develop type 2 diabetes during their lifetime. Moreover, Hispanic people are about 50% more likely to die from diabetes than whites.¹ It is long overdue time we spread the education and take the lifestyle steps necessary to reduce our community’s risk factors.

Q: My sweet grandmother had type 2 diabetes, my mother has type 2 diabetes and now I feel that no matter what I might do, I will surely get type 2 diabetes so why bother fighting it. Considering my family history, is there really anything I can do to reduce my risk?

Sylvia: Don’t give up! While family history is an important factor, sometimes it is the not-so-good-for-you family habits that increase risk. Type 2 diabetes develops over time and often can be prevented by following a healthy lifestyle including physical activity, healthy eating and weight loss. And while dieting can be challenging, keep in mind that delicious avocados are healthy and a good source of fiber that can help you feel full with fewer calories.

Q: My doctor has warned me that my blood sugar levels are getting too high. What does that mean and what should I do?

Sylvia: Diabetes is a disease in which blood glucose (sugar) levels are above normal and harmfully building up in the blood, which over time can cause serious health issues. Get empowered by this early warning from your doctor and start counting carbohydrates – which means tracking and likely reducing how much starch and sugar you eat. Avocados have 0 grams of sugar so they can help you keep your carbs/sugars within your target range.

Q: Do you recommend a specific meal plan for people with diabetes?

Sylvia: According to the American Diabetes Association, there is not one meal plan that works for everyone with diabetes. It makes sense that success in reaching your goals will more likely happen when you customize food choices according to your personal preferences and lifestyle. Put some energy into consulting your doctor and/or registered dietitian for advice and figuring out steps toward a healthy lifestyle. You can do this!

1 Centers for Disease Control and Prevention (CDC)

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Advice for Weight Management

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Listen up! Hispanics are more likely to be overweight than non-Hispanics. We all value our curves but people who are overweight are more likely to suffer from high blood pressure and other risk factors for heart disease and stroke.

Q: Dieting is hard! Why does it seem that all my traditional favorites like avocados are bad for me?

Sylvia: Changing how you eat can be tough so the good news is that delicious favorites like fresh avocados can stay on the menu! Healthy and nutrient-dense, avocados fit in a calorie-controlled diet when eaten in place of other fats. Keep those avocados on-hand so you can start a habit of replacing foods high in bad fats with foods high in good fats like creamy, rich avocados and see how eating healthier gets easier to do. Yum!

Q: My comadre and I always feel hungrier after working-out so it feels like we’re always snacking and taking a step back with bad food choices. Help?!

Sylvia: Stay on track with fiber-rich snacks since they add bulk to your diet and help keep you feeling full faster and longer with fewer calories. Keep up the exercising and next time reward yourself with a delicious and satisfying serving of fresh avocado, a good source of fiber and a great snack on-the-go: just grab a spoon and dig in.

Q:I like the idea of eating more avocados but don’t have many recipes that would be healthy and still appeal to my family. Ideas?

Sylvia: You’ve come to the right place for cooking inspiration! Avocados are versatile and can be eaten alone or in a variety of tasty recipes – from soups to salads to smoothies to even pancakes – and still fit in a sensible eating plan.

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Breakfast Advice

The Expert Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Q: I heard heart disease is a leading cause of death among U.S. Hispanics and want to reduce my risk factors but it can be overwhelming to keep track of foods that are heart healthy. Where do I start?

Sylvia: Many of the risk factors for heart disease, including high blood pressure, obesity and diabetes, can be prevented or managed with lifestyle changes. Nutrition can make a difference. I advise all my patients to include fresh avocados on their shopping list. Delicious and nutritious, healthy avocados provide naturally good fats and have no cholesterol nor sodium. Further, diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Healthy avocados are a good source of fiber.

Q: Avocados are heart-healthy (!) and I want to add more avocado to my daily diet. I need some practical ideas to help make sure I regularly add avocado goodness to my everyday routine.

Sylvia: Try starting the day with fresh avocado in a smoothie, with eggs or even in pancakes. In a recent study, researchers explored how eating avocado at breakfast may help improve blood circulation, vascular function, blood sugar levels and good cholesterol levels, all key markers of heart health. The conclusions of the study align with the growing body of evidence supporting the heart health benefits of avocado but cannot be generalized to all populations. More clinical studies are underway to investigate the relationship between avocado consumption and heart health as more research is needed.
We have delicious and easy-to-prepare, heart healthy recipes here. Plus, you can subscribe to our monthly newsletter to have more healthy avocado recipes delivered to your inbox.

Q: I’ve seen how cut avocados can go bad pretty quickly if not protected. If I add half an avocado to my breakfast, how can I help ensure the other half is still fresh for later?

Sylvia: Like other fruits, avocados will naturally oxidize or “brown” after cut and exposed to air. The ripeness as well as how you store a cut avocado will affect how long it stays fresh. To protect your uneaten avocado, the experts say that the best results come after adding an acidic agent like lemon or lime juice and limiting exposure to air by covering tightly with plastic wrap.

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Advice For Healthy Living

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Q: There are lots of scary headlines about heart disease, especially about the high incidence amongst Hispanics. Is there really anything I can do about my risk?

Sylvia: The high rate of heart disease among U.S. Hispanics is linked to the high rate of high blood pressure, high blood cholesterol, obesity, lack of physical activity, smoking and diabetes in our community. The good news is that you can prevent or control most of these risk factors with education and changes in lifestyle – which includes eating better.

Q: How can I eat better for my heart’s health?

Sylvia: A heart-healthy meal should include plenty of fruits and vegetables, healthy fats and less processed foods. Fresh avocados fit perfectly into this meal plan, and are considered a heart-healthy fruit. They contain naturally good fats, and replacing bad fats for good fats in your diet can reduce the risk of cardiovascular disease. Plus, avocados are cholesterol- and sodium-free and a good source of fiber – all good reasons why I recommend eating fresh avocados to promote heart health.

Q: Avocados are fatty? I am trying to avoid fats!

Sylvia: Fats are actually essential to our bodies—they are a major source of energy and help our bodies absorb nutrients from the foods we eat. However, not all sources of fat are the same so it’s important to learn the differences and factor this in when planning your shopping list. The key is to limit foods that contain bad fats (such as full-fat dairy products, processed meats and pastries) and shift to foods that contain predominantly good fats like fresh avocados, peanut butter, nuts/seeds and plant oils.

Q: My husband’s struggle with high cholesterol and high blood pressure puts him at risk for cardiovascular disease, but our family has a hard time sticking to strict diets. How can I create a heart-healthy diet that we will enjoy and keep?

Sylvia: Changing eating patterns can be tough. One way to start is simply adding one more cup of colorful fruits and vegetables to your daily diet. Did you know that the American Heart Association estimates that if Americans ate the recommended amount of fruits and vegetables every day, nearly 40,000 deaths would be prevented each year from cardiovascular diseases, stroke and diabetes? Check out our new collection of heart-healthy recipes for ideas on how to easily add fresh avocado to your menus – your whole family will thank you!

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Registered Dietitian | M.S., R.D.N., L.D.N., C.P.T.

Heart-Healthy Living

By Dr. Suzanne Steinbaum, D.O.:Heart Health Expert

Living a heart-healthy lifestyle can be challenging, especially if you don’t know where to begin.

When I speak to clients, their biggest concern always seems to be what foods to eat. With so many conflicting messages, sometimes it is overwhelming. In fact, the most common complaint I hear is that people are not exactly sure what to eat to help prevent heart disease-especially when it comes to fat.

Having a general knowledge of the types of fats found in foods, and which foods are the best choices to get “good fats” into your diet is important. Saturated fat can raise LDL cholesterol levels and increased risk of developing heart disease and stroke, so it’s important to be mindful of our intake of foods that are naturally higher in this type of fat. Other types of fat—mono- and polyunsaturated fats—are considered “good” fats because they have a more positive effect on our health. Consuming these fats in place of saturated fats has been shown to help improve some health outcomes.

Foods with naturally occurring “good” fats include olive oil, salmon, nuts, and fresh avocados.

In fact, there is a special dietary pattern which emphasizes these “good” fats as well as foods that you would find on the beaches of the Mediterranean Sea like seafood, low-fat dairy, lean meats, fresh fruits and vegetables and whole grains. This way of eating, aptly named the Mediterranean-Style Diet, is one of three healthy eating patterns recognized by the Dietary Guidelines for Americans for its association with positive health outcomes.

Adopting the Mediterranean Diet can be a great first step toward eating heart-healthier, and most of these foods are easy to find in the grocery store, available all year round!

As a health professional, I try to help clear up the confusion for my clients. Eating for a healthy heart can actually be quite simple as long as you make sure to choose foods that can help nourish your body. When you find delicious ways to actively improve your health, you know you are doing the best for yourself and your heart. For me, a simple bowl of mashed avocado and side of vegetables is my heart’s desire, and exactly what my heart needs!

While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease.

Love One Today® compensates the experts

What’s On Your Baby’s Plate?

Featuring Avocado Goodness Expert Lindsay Livingston, RD

As a registered dietitian, I’m constantly thinking about how the food we eat impacts our health and the health of our children.

A child’s first foods can heavily influence their growth and development, as well as their food preferences later in life. That’s why, as a parent or caregiver, it is so important to promote healthy dietary patterns in young children during meal time.

Studies have shown that positive early experiences with fruits and veggies are more likely to result in lifelong consumption, so it is important to find simple ways to incorporate them into a baby’s diet.

With their unique nutrient profile and mild taste, fresh avocados can help children eat more fruits and vegetables.

They’re easy to serve in a variety of ways, including simply mashed, mixed with other fruits and vegetables, or as a topping on another dish. Their soft texture and neutral flavor make them an ideal first food, and they’re sugar-free, which can help avoid starting an early preference for sweet foods. What’s more, because avocados are such a versatile food (and provide an easy-to-mash-with base), it’s easy to use them as the gateway fruit to introduce even more fruits and veggies into your child’s diet.

Fresh avocados have 14 percent of the daily value of fiber (2 grams per 25g serving for children ages 1-3), good fats and nearly 20 vitamins, minerals and beneficial plant compounds.

Love One Today® compensates the experts

Building a Diabetic-Friendly Meal Plan with Fresh Avocado

By Erin Palinski-Wade, RD, CDE,LDN: Mom & Toddler, and Diabetes Expert

When it comes to successfully managing diabetes, consistency is key.

As a registered dietitian, I recommend a lifestyle approach that includes physical activity, blood sugar management and monitoring, and meal planning. Although many individuals with diabetes do well adhering to a regular schedule of checking their blood sugar levels and managing their medications, I’ve found meal planning is often the area many struggle with most.

A lack of variety, increased hunger, and misconceptions or fears about certain foods can all make sticking to a diabetic friendly meal plan a challenge. It’s important to learn about the unique attributes of certain foods that can help increase satiety (fullness), stabilize blood sugar levels, and add variety to meals, without increasing the carbohydrate content. When you grasp a better sense of what your food is doing for your body, you can begin to once again enjoy the eating experience and continue to improve your overall health.

One food that is a particularly good at delivering all of the attributes mentioned above (fullness, zero sugar and versatility) is the avocado. With naturally good fats and a good source of fiber (per serving, one-third of a medium avocado), avocados provide a perfect nutrient combination that may help you feel fuller longer. What’s more, avocados are Heart-Check Certified by the leading authority on heart health—the American Heart Association.

While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. The Heart-Check is a great tool that can be used to identify individual foods or recipes that support a heart-healthy diet, and can also be a good indicator of foods/recipes to include when building a diabetic-friendly meal plan.

Diabetic Friendly Meal Plan with Fresh Avocado

So, what does a balanced diabetic-friendly meal plan look like?

You don’t have to give up your favorite foods or active lifestyle to eat well! Consider this example:

Breakfast

A breakfast rich in whole grains, healthy fats, and protein may help to stabilize blood sugar levels and improve feelings of fullness throughout the day.

Scrambled eggs with 1/3 mashed avocado
1 slice of 100% whole grain toast
1 tablespoon almond butter
3/4 cup fresh berries

Lunch

For busy individuals, a nutritious lunch that can be taken on-the-go can be key for staying on track with meal plan goals.

12 inch 100% whole grain wrap sandwich filled with ½ cup of canned tuna, 1/3 sliced avocado, fresh salad greens, sliced tomato, and vinegar
1 medium apple
1 ounce pistachios

Snack

Snacking between meals can help to prevent excessive hunger and overeating later in the day. Snacks are also a great way to incorporate variety into your meal plan and prevent boredom.

3 cups air popped popcorn
Everything Bagel seasoning (sesame seeds, poppy seeds, garlic powder, onion powder, pinch of salt)

Dinner

Balanced nutrition is key at dinner time to prevent over-consuming carbohydrates that may spike blood sugar levels throughout the night.

5 ounces grilled chicken breast
1/2 cup brown rice
2 cups mixed vegetables sautéed in one teaspoon olive oil
1 cup mixed fruit salad
1 cup low fat milk

Love One Today® compensates the experts

Boost Nutrition with Fresh Avocados

By Danielle Omar, MS, RD: Weight Management and Healthy Living Expert

Fat often gets a bad rap when it comes to a healthy diet.

Good fats, like those found in avocados, can often help make a healthy diet, even healthier.

Food quality and nutrient density (or the complete nutrient profile the food provides) are important factors I consider as a dietitian when making healthful recommendations. This is especially true for those seeking to follow a calorie-controlled diet, while also striving to get the most nutrient bang for their calorie budget. With this in mind, I like to remind people that they should always look for ways to bring in more nutritious foods that also keep them feeling full.

One way to do this is through a few simple food swaps.

For example, when eating guacamole as a snack, switching out the tortilla chips for cut-up vegetables like baby carrots is an easy way to increase nutrient density and save on calories.

This swap offers an added benefit, as well. Pairing carrots with fresh avocados helps your body absorb vitamin A, a fat-soluble vitamin and powerful antioxidant that plays a critical role in maintaining immune health, healthy vision and healthy skin.

Without the naturally good fat found in avocado, our bodies would have a much harder time getting the nutrients from our meal—how cool is that?

Not only can fresh avocados help enhance nutrient absorption from foods containing fat-soluble vitamins (A, D, E, and K), they also contribute valuable nutrients on their own.

Avocados are a good source of fiber and contribute nearly 20 vitamins, minerals, and other phytonutrient compounds (per serving, one-third of a medium avocado) that may help enhance the nutrient quality of your diet.

Love One Today® compensates the experts

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger , spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

The Expert: Sylvia Klinger, spokesperson for Love One Today®

Living a heart-healthy lifestyle can be challenging, especially if you don’t know where to begin.

Adopting the Mediterranean Diet can be a great first step toward eating heart-healthier, and most of these foods are easy to find in the grocery store, available all year round!

As a registered dietitian, I’m constantly thinking about how the food we eat impacts our health and the health of our children.

A child’s first foods can heavily influence their growth and development, as well as their food preferences later in life. That’s why, as a parent or caregiver, it is so important to promote healthy dietary patterns in young children during meal time.

When it comes to successfully managing diabetes, consistency is key.

So, what does a balanced diabetic-friendly meal plan look like?

You don’t have to give up your favorite foods or active lifestyle to eat well! Consider this example:

Breakfast

Lunch

Snack

Dinner

Fat often gets a bad rap when it comes to a healthy diet.

Good fats, like those found in avocados, can often help make a healthy diet, even healthier.

One way to do this is through a few simple food swaps.

Not only can fresh avocados help enhance nutrient absorption from foods containing fat-soluble vitamins (A, D, E, and K), they also contribute valuable nutrients on their own.

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