When many of us hear the words “high in fat” we automatically tell ourselves to steer clear. Especially when the high in fat item is a green fruit. Why would we waste fat and calories on something green when we could save it for brownies? Avocados are a different story.
Although 77 percent of calories in an avocado come from fat, making it one of the fattiest plant foods, avocados are considered a superfood and extremely healthy. The fat in avocados comes from monounsaturated fat which is good fat that is naturally sodium and cholesterol free. This fat is very similar to the fat in olive oil. The fat in avocados is heart healthy fat and a very important component to our diet. A serving of avocado contains 7 grams of fiber and more potassium than a banana. Avocados also contain nutrients such as oleic acid, lutein, folate, vitamin E and glutathione.
STOP fearing the fat and embrace avocado as a staple in your diet. Avocados are a great substation to fat laden dips, spreads, and recipes that are loaded with saturated fat. Try skipping the mayo on your sandwich and spread a layer of avocado instead. It will give it a flavor boost that your kids will love! Next game day, switch out your go to dip, packed with sodium and saturated fat, for a creamy and delicious bowl of guacamole.
When choosing an avocado you must know when you intend to eat it. Ripe avocados that yield to gentle pressure should be eaten within a day or two. Unripe, firm or green fruit can take four to five days to ripen at room temperature.
Kid friendly tip: Avocados soft texture makes them great for babies and kids. Try spreading avocado on toast or on top of eggs for a fun twist kids will love.