Nutrition

6 Avocado Recipes to Help Add Whole Fruits and Vegetables to Your Plate

There was a reason that your parents always told you to eat your fruits and vegetables. Both are considered nutrient-dense foods, meaning they are relatively low in calories and can provide the body with a variety of vitamins and minerals.

The USDA recommends filling half your plate with whole fruits and vegetables. The recommended daily amount of fruits and vegetables varies based on age, sex, and physical activity. Values for adults range from one and one-half to two cups of fruit and two to three cups of vegetables. A serving can include raw fruits and vegetables, 100% fruit juice, dried fruits, or cooked vegetables.

Related: See more USDA recommendations for your plate.

Simple Smoothies

Dairy-Free Mango Avocado Smoothie

This refreshing beverage is an easy grab-and-go meal for busy mornings. Creamy avocado and tropical mango combine in this dairy-free drink.

  • Featured fruits and vegetables: avocado, mango, orange juice
  • Cups of whole fruits and vegetables included: 1

Beet, Pineapple, Avocado & OJ Smoothie

Savory and citrus combine in this colorful beverage starring avocado and beets.

  • Featured fruits and vegetables: avocado, beets, pineapple, orange juice
  • Cups of whole fruits and vegetables included: 5

Starter Salads

Avocado Summer Berry Citrus Salad

Served on a bed of spinach and arugula, this salad is tangy, sweet, peppery, and creamy.

  • Featured fruits and vegetables: avocado, strawberries, spinach, arugula, mandarin slices, mandarin juice, red onion
  • Cups of whole fruits and vegetables included: 1

Fruit Spinach Salad

Avocado, apple, kiwi fruit, orange, strawberry, and spinach combine to create a salad bursting with flavor, color, and texture.

  • Featured fruits and vegetables: avocado, apple, kiwi, orange, strawberry, spinach
  • Cups of whole fruits and vegetables included: 1

Guacamole Go-Tos

Strawberry Pico Guacamole

Mix up your favorite guacamole snack with fresh strawberries. The sweet fruit flavor pairs well with the spice in jalapeños.

  • Featured fruits and vegetables: avocado, strawberry, lime juice, jalapeño, white onion
  • Cups of whole fruits and vegetables included:4.5

Pineapple & Cucumber Guacamole

Chunks of pineapple, cucumber, and avocado combine in this fruity guacamole.

  • Featured fruits and vegetables: avocado, pineapple, cucumber, jalapeño, red onion, lime juice
  • Cups of whole fruits and vegetables included: 1

Whichever dish you choose, talk to your doctor about ways to incorporate more whole fruits and vegetables into your diet. He or she may provide a list of foods, including avocados.

Visit our avocado recipes page for more ways to incorporate our favorite whole fruit, the avocado, in your diet.

By Avocados From Mexico June 19, 2019

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