I’m a dietitian and mom and I add avocados to my family’s meals every single day Here’s why

Stor have you noticed that food prices are going up these days (er, what else is new). And you probably noted that this includes all things nutritious. Prioritizing your health can feel like a heavy investment, and it can be tricky to navigate what’s worth the splurge (and set some attainable summer wellness goals while you’re at it). A little help here?

According to Chelsey Amer, a registered dietitian and mom of two, there are two main things to consider: 1. which foods are fan favorites in your household, and 2. which foods provide the most nutritious bang for your buck. Which fruit is right for her in her kitchen? Avocado. With food prices soaring across the board, avocados are definitely an investment [for] your meals, but also your health, she says.

No, the avocado isn’t the latest addition to the nutrient-dense block, but there are all sorts of reasons (which you can see in this handy guide) why it’s stuck and isn’t going anywhere fast. Its nutritional value and versatility make it worthy of daily consumption, says Amer. From a delicious fruit, you can create a nutritious sauce, sauce, garnish and even a dessert. Plus, the fiber found in avocados helps you feel satisfied until your next meal or snack

For more on the nutritional value of avocados, we teamed up with Fresh Avocados Love One Today and Amer to delve into why avocados are worth adding to your daily menu (yes, even when it seems like extra). Tip: It’s because you and your health are worth it.

Consuming avocados daily can support your wellness goals

If investing in your health sounds like a great idea, but you’re not sure how to actually do it start, set a wellness goal or two for yourself. Think: eating a healthy breakfast, focusing more closely on family and friends by limiting screen time when you’re together, or finally engaging in an evening yoga practice.

Whatever your intentions are this summer, backing them up with healthy eating patterns focusing on nutrient-dense foods that provide substantial amounts of vitamins, minerals, and other nutrients is key to achieving them. Adding fresh avocados to your daily diet gives you nutrients that can help keep you full, energized, and fueled to achieve any goal, thanks to their combination of unsaturated fat and fiber (more on that shortly), as well as nearly 20 vitamins and minerals. minerals. There’s a reason avocado was the first food I fed my kids, says Amer. You get a big bang for your buck on nutrients! Plus, they have a mild flavor and smooth, creamy texture that can be easily prepared in a safe way for kids. So this summer, make it a goal to add avocado to a recipe or two.

The fats in avocados make them really satisfying

When mid-afternoon hunger strikes, consider cutting up an avocado. With a unique content of unsaturated fats (psst: those are the healthy ones, and avocados are pretty much the only fruit that contains them), a fresh avocado is the super filling option your snack might be missing. Try sprinkling it with chili-lime or umami seasoning, you can thank us later.

In addition to keeping you satisfied throughout the day, the unsaturated fat in avocados acts as a nutrient booster by helping to increase your body’s absorption of fat-soluble vitamins (such as A, D, E, and K). Additionally, avocados have been explored for their potential role in brain health, as seen in a 2021 Borders study, and avocado intake in particular has been linked to supporting heart health. For example, a 2022 study published in Journal of the American Heart Association looked at avocado intake and heart health metrics. The Avocado Nutrition Center, which works to increase the worldwide scientific understanding of the avocado, supported this research and was a key entity in increasing the popularity of this delicious fruit.

While eating avocados isn’t a bulletproof solution, you can consider it an upfront and preventative investment in your health, says Amer.

Avocados are a good source of dietary fiber (hello, good gut)

Problem: Most Americans don’t eat enough fiber. Part of the solution: Just one-third of an average avocado contains three grams of fiber (11 percent of your daily fiber requirement). And regularly eating foods with fiber, as part of an overall healthy diet, can help reduce the risk of heart disease and some cancers, says Amer.

Daily dietary fiber is also crucial when it comes to gut health. Emerging research suggests that the state of your gut plays a big role in your overall health, influencing conditions like type 2 diabetes, inflammatory bowel disease and colon cancer—and that’s just the tip of the iceberg, as researchers continue to learn more.

Just call avocados the ultimate crowd pleaser

All the health benefits of fresh avocados are great, but don’t sleep on the fact that this green goodness tastes amazing, too. As a mom, the [biggest] The reason avocados are in my grocery cart every week is because my whole family is actually going to eat them (and there aren’t many foods that fit that bill), says Amer.

Plus, the creaminess and versatility make them perfect for all sorts of crowd-pleasing bites. I hate wasting food, but avocados are so versatile, they’re guaranteed to get used, she says, whether mashed into chicken salad, added to salmon burgers, used as a taco seasoning, mixed into a dipping sauce or smoothie, or [baked into] cookies. Are you still drooling? Go ahead and opt for avocados, your whole family will thank you and your body will too.

For more recipes and inspiration on how to incorporate fresh avocado into everyday meals, check out Love One Today.

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