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HEALTHY EATING AND AN ACTIVE
LIFESTYLE: HOW DIET AND EXERCISE
WORK TOGETHER

HEALTHY EATING AND AN ACTIVE LIFESTYLE: HOW DIET AND EXERCISE WORK TOGETHER

When we talk about healthier living, we often talk about diet and exercise in isolation. We want to cut calories or we want to get fit. What we don’t always realize is that these two things go together. By increasing exercise and improving diet, we can stay healthy and feel great about ourselves.

Avocados From Mexico is not making dietary recommendations for any type of diet plan. Recipes are intended for those who already follow a certain eating plan and are for reference only. Before making changes to or starting a new diet, please be sure to consult your physician to discuss your plans.

WHAT MAKES UP A BALANCED MEAL?

We often talk about getting balanced meals but not everyone is sure what that looks like. In essence, a balanced meal contains lean protein, fruits, vegetables, dairy, and grains.

ARE AVOCADOS A HEALTHY CHOICE?

Yes! Avocados are a good source of fiber. They are also a source of good fats and include important vitamins and minerals. A 50 g serving (about one-third of a medium sized avocado) contributes nearly 20 vitamins and minerals to the diet. In fact, avocados contribute  3 g of fiber (11% of the DV), making it a good source of fiber. They also have 6 g of unsaturated fats or good fat, making it a good source of good fat. On top of this, avocados are sodium- and cholesterol-free.

HOW TO START EATING HEALTHY

Reducing sodium intake, increasing dietary fiber, and decreasing saturated dietary fat, is one way you can improve your overall eating habits. When a healthy diet is combined with an increase in exercise, many people find that they lose weight, reduce their risk of heart disease, heart attack, stroke, type 2 diabetes, and obesity.

Here are some different ways that avocados benefit different diets, and some tasty recipes that may help bring avocados into healthy meals –

RECIPES & MEALS UNDER 500 CALORIES WITH AVOCADO

When trying to maintain weight, certain individuals may try to eat less calories per day. One way to eat less calories per day is by having 3 balanced meals a day with around 500 calories or less in each meal. The average diet recommends about 2,000 calories a day but recommendations for diet depend on a number of items including one’s physical activity. With 3 g of fiber and 80 calories in a 50 g serving, avocados are a healthy, nutrient-dense fruit that can help increase the fiber in your diet.

LOW SODIUM DIETS (140MG OR LESS OF SODIUM PER RACC)

Low sodium diets can reduce the risk of heart disease, heart attack, and stroke by lowering blood pressure. With no sodium, avocados are a great way to keep your diet flavorful while lowering your sodium intake.

RECIPES WITH GOOD FAT FROM AVOCADOS

When trying to lose weight, some people avoid anything that has any fat in its ingredients list. In fact, our bodies need some dietary fat in order to process nutrients. In fact, good fats help absorb nutrients without increasing bad cholesterol levels. The key is to make sure that we are eating unsaturated fats, like those found in extra virgin olive oil and avocados.

HEART HEALTHY FOODS

Heart healthy foods provide good fats, are low in saturated fats and are sodium- and cholesterol free. The American Heart Association and The Dietary Guideline for Americans recommend shifting to reduce saturated fat (bad fat) intake by 10 percent of calories per day with good fats like monounsaturated and polyunsaturated fats that can be found in the avocado.

The 2015-2020  Dietary Guidelines do not encourage a low-fat diet (meaning low in total fats). According to the Dietary Guidelines healthy eating style examples, diets can contribute up to 35% of total calories per day from fat. They encourage eating styles that emphasize unsaturated fats and are low in saturated fat.

Specifically, the 2015-2020 Dietary Guidelines recommend keeping saturated fat consumption to less than 10% of calories per day. This recommendation is based on scientific evidence that replacing saturated fat with unsaturated fats is associated with reduced risk of cardiovascular disease. However, it is important to note that replacing saturated fat with carbohydrates does not reduce the risk of cardiovascular disease.

VEGETARIAN RECIPES

Avocados can be part of a healthy vegetarian diet. They have almost 20 vitamins and minerals, which support overall health. Pairing avocados with the right vegetables such as tomatoes or bell peppers, for example, can provide many important nutrients our bodies need. Tomatoes are an excellent source of Vitamin C and a good source of Vitamin A. 90 grams or ½ cup of fresh, chopped tomatoes contains 20% DV of Vitamin C and 15% DV of Vitamin A. Bell peppers are another great pair for avocados as they are also an excellent sources of Vitamin C (160% DV in a medium pepper), while providing a tasty addition to your favorite avocado recipe. A medium sized avocado contributes the following into your vegetarian recipes: 11% of the DV of dietary fiber, 6% of the DV of potassium, vitamins (4% of the DV of Vitamin C, 10% of the DV of Vitamin K, 6% of the DV of Vitamin B6, and 6% of the DV of Vitamin E), and minerals (10% of the DV of copper, 4% of the DV of magnesium, 2% of the DV of iron, and 4% of the DV of manganese).

RECIPES WITH FIBER FROM AVOCADOS

Adding avocado to your favorite recipe can help boost fiber intake. In fact, avocados contribute 11% of the Daily Value (per 50g serving). Dietary fiber from fruits (like avocados), as part of an overall healthy diet, can help to reduce blood cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function. It can help to reduce constipation and diverticulosis. Additionally, fiber-contributing foods such as fruits help provide a feeling of fullness with fewer calories.

Avocados From Mexico is not making dietary recommendations for any type of diet plan. Recipes are intended for those who already follow a certain
eating plan and are for reference only. Before making changes to or starting a new diet, please be sure to consult your physician to discuss your plans.