Download Approved Hass Avocado Nutrition Copy Points-REVISED as of 2

Approved Hass Avocado Nutrition Copy Points-REVISED as of 2-26-2014
(Content updated with revised and newly approved nutrition copy points)
Avocado Nutrition Structure/Function Statements
1. Avocados – as part of the green fruit category – are included in the Produce for Better
Health Foundation’s Fruits & Veggies – More MattersTM health initiative, which promotes
increased consumption of fruits and vegetables for good health.
2. Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can
enhance the nutrient quality of your diet.
3. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins
and minerals, making it a nutrient-dense choice.
4. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins,
minerals and phytonutrients, making it a good choice to help meet nutrient needs.
Although Phytonutrients are not essential, they may promote human health.
5. Over 75% of the fat in avocados is unsaturated (monounsaturated and polyunsaturated
fats), making them a great substitute for foods high in saturated fat.
6. Avocados contain 76 milligrams of beta-sitosterol per 3-oz. serving (100 g). Beta-sitosterol
is a natural plant sterol which may help maintain healthy cholesterol levels.
7. Avocados contain 81 micrograms of the carotenoids lutein + zeaxanthin per 1-oz. serving
(30 g). Lutein and zeaxanthin are carotenoids which research suggests may help maintain
eye health as we age.
Avocados and Good Fats
1. Avocados contribute good fats to one’s diet.
2. Avocados contribute good fats (monounsaturated and polyunsaturated fats) to one’s diet.
3. Avocados contribute good fats to one’s diet, providing 3 grams of monounsaturated fat
and 0.5 grams of polyunsaturated fat per 1-oz. serving.
4. Avocados contain 4.5 g of fat per 1-oz. serving, over 75% of which are good fats
(monounsaturated and polyunsaturated fats).
Avocados and Babies
1. The avocado’s smooth, creamy consistency makes it one of the first fresh foods a baby
can enjoy.
2. Avocados are sodium and cholesterol free, and contribute nearly 20 nutrients, including
vitamins, minerals, dietary fiber and phytonutrients.
3. Avocados have 3.5 grams of unsaturated fats per 1-oz. serving. Unsaturated fats are
known to be important for normal growth and development.
4. Per 1-oz. serving, avocados have 3.5 grams of unsaturated fats, which are known to be
important for normal growth and development of the central nervous system and brain.
Avocados Nutrient Profile
1. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins,
minerals and phytonutrients
• Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 8%
of the Daily Value (DV) for dietary fiber, 6% of the DV for folate, 4% of the DV for
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Approved Hass Avocado Nutrition Copy Points-REVISED as of 2-26-2014
(Content updated with revised and newly approved nutrition copy points)
potassium and vitamins E and C; and 2% of the DV for iron per 1-oz. serving, along
with 81 micrograms of the carotenoids lutein + zeaxanthin.
2. Avocados act as a “nutrient booster” by helping the body to better absorb fat-soluble
nutrients, such as alpha- and beta-carotene and lutein, from foods that are eaten with the
fruit.
3. Avocados contain less than 1 g of sugar per 1-oz. serving (one- fifth of a medium
avocado).
Avocados and Heart Disease
1. Avocados can help consumers meet the healthy diet goals of the American Heart
Association, which include:
a. Eating at least 4½ cups of fruit and vegetables/day
b. Consuming less than 1500 mg of sodium/day
c. Limiting saturated fat intake to <7% of total calories and keeping trans fat to <1% of
total calories
i. Eat a diet moderate in fat with a focus on foods containing monounsaturated
fats and/or polyunsaturated fats – such as avocados, peanut butter, nuts,
seeds and vegetable oils like canola, olive and sunflower – instead of foods
that contain saturated fats and/or trans fats
ii. Avocados are virtually the only fruit that contains monounsaturated fat, and
they are sodium, cholesterol and trans-fat free.
2. Avocados contain 3 g of monounsaturated fat and 0.5 g polyunsaturated fat per 1-oz.
serving (4.5 g total fat). Over 75% of the fat in an avocado is unsaturated, making it a great
substitute for foods high in saturated fats. According to the American Heart Association,
when eaten in moderation and used to replace saturated fats or trans fats,
monounsaturated fats can have a beneficial effect on health by helping to reduce bad
cholesterol levels in your blood.
3. Eating avocados in place of foods containing saturated fat helps consumers achieve a
major dietary goal of reducing the amount of saturated fat in their diet. Avocados are
cholesterol and sodium free, and more than 50% of the fruit’s fat content is
monounsaturated.
Avocados and Blood Pressure
1. When used in place of other fats, avocados can be a part of the DASH eating plan, which
may help you control your blood pressure.
2. The DASH eating plan – which can include avocados - may help you control your blood
pressure.
Avocados and Nutrient Density
1. Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals and
other nutrients with relatively few calories. One-fifth of a medium avocado (1 oz.) has 50
calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food
choice.
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Approved Hass Avocado Nutrition Copy Points-REVISED as of 2-26-2014
(Content updated with revised and newly approved nutrition copy points)
Avocados and the Carotenoids Lutein + Zeaxanthin
1. One 1-oz. serving of avocado contains 81 micrograms of the carotenoids lutein +
zeaxanthin. Lutein and zeaxanthin are plant pigments found in the macula of the eye, and
research suggests that they may help maintain eye health as we age.
2. Studies have shown that a dietary intake of the carotenoids lutein and zeaxanthin may help
maintain eye health as we age. A 1-oz. serving of avocado contains 81 micrograms of the
carotenoids lutein + zeaxanthin. Include avocados in meals by adding them to salads,
salsa, soups or sandwiches to help you get more phytonutrients in your diet.
Avocado and Weight Loss/Maintenance
1. Avocados can be a satisfying addition to a reduced-calorie diet when eaten in place of
other fat sources.
2. Avocados are a nutrient-dense food that can be enjoyed while following a caloriecontrolled diet as a replacement for other fats.
3. Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of
tasty recipes – from soups to salads to smoothies – all of which can fit into a sensible
eating plan.
Spread and Dip Nutritional Comparison for Fresh Avocados
1. Fresh avocado in sandwiches, on toast or substituted as a spread in place of many other
popular foods may help reduce your intake of calories, fat, saturated fat, sodium and
cholesterol.
2. Want to reduce your intake of saturated fat and cholesterol? Try fresh avocado in
sandwiches, on toast or substitute as a spread in place of many other popular foods to
reduce your intake of saturated fat, cholesterol, sodium and calories.
3. Looking for a twist on spreads and dips? One 1-oz. serving of fresh avocados contains no
cholesterol, no sodium and 0.5 g saturated fat. See the chart below for examples of how
fresh avocados are great in sandwiches, on toast or substituted as a spread in place of
many other popular foods.
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Approved Hass Avocado Nutrition Copy Points-REVISED as of 2-26-2014
(Content updated with revised and newly approved nutrition copy points)
Spread and Dip Nutritional Comparison for Fresh Avocados
1. Fresh avocado in sandwiches, on toast or substituted as a spread in place of many other
popular foods may help reduce your intake of calories, fat, saturated fat, sodium and
cholesterol.
2. Want to reduce your intake of saturated fat and cholesterol? Try fresh avocado in
sandwiches, on toast or substitute as a spread in place of many other popular foods to
reduce your intake of saturated fat, cholesterol, sodium and calories.
3. Looking for a twist on spreads and dips? One 1-oz. serving of fresh avocados contains no
cholesterol, no sodium and 0.5 g saturated fat. See the chart below for examples of how
fresh avocados are great in sandwiches, on toast or substituted as a spread in place of
many other popular foods.
NOTE: Chart below must always be in close proximity to the above nutrition copy
points. Also, saturated fat for avocados should be listed as "0.5" grams instead of ".5"
grams.
Spread and Dip Nutritional Comparison
Fresh
Avocado
Butter,
Without
salt
Sour Cream, Margarine, Cheddar
Cultured
regular
Cheese
Mayonnaise,
Regular
Serving Size
30 grams
1 Tbsp
30 grams
1 Tbsp
30 grams
15 grams
Calories
50
100
60
100
120
100
Total Fat (g)
4.5
12
6
11
10
11
Sat Fat (g)
0.5
7
3.5
2.5
6
2
Cholesterol (mg)
0
30
15
0
30
5
Sodium (mg)
0
0
15
135
190
95
Reference: USDA National Nutrient Database for Standard Reference, Release 26 (2013)
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Approved Hass Avocado Nutrition Copy Points-REVISED as of 2-26-2014
(Content updated with revised and newly approved nutrition copy points)
Nutrition Label – English and Spanish
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These messages have been approved for use by USDA AMS, June 7, 2011
2010 Dietary Guidelines for Americans
New Avocado Messages
Eat more nutrient-dense foods that provide potassium, dietary fiber, calcium and vitamin D; these are
nutrients of public health concern because Americans don’t consume adequate amounts of fruits,
vegetables, whole grains, milk or milk products, according to the 2010 Dietary Guidelines for
Americans. 1 Avocados are a great way to boost your fruit intake.
• Avocados contribute nearly 20 vitamins, minerals and phytonutrients to the diet, including 8% of
the Daily Value for dietary fiber and 4% of the Daily Value for potassium, per one ounce serving.
Improve the quality of your diet by eating more of the "good" fats, like those found in avocados, and
less saturated and trans fats. The 2010 Dietary Guidelines for Americans recommend you replace solid
fats with small amounts of oils—fats with a high percentage of monounsaturated and
polyunsaturated fats—where possible, rather than adding oil to the diet. 2 Oils are naturally present in
foods such as avocados, olives, nuts, and seafood.1
• The 2010 Dietary Guidelines for Americans states that replacing some saturated fatty acids with
unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol
levels.1
• Studies show replacing saturated fat with unsaturated fat, while staying within calorie needs, is
more effective in reducing the risk of heart disease than simply lowering total fat intake. 3
• Americans are encouraged to replace foods containing saturated fats with those that contain
monounsaturated and polyunsaturated fats.4 Avocados contain both monounsaturated and
polyunsaturated fats. 5
• Over 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods
high in saturated fat.
• Research supports the importance of improving the fat quality of the diet by choosing better
fats like monounsaturated and polyunsaturated fats, which are associated with improved blood
lipids.3 Avocados contain both monounsaturated and polyunsaturated fats.
The 2010 Dietary Guidelines encourage you to make half of your plate fruits and vegetables. 6
• Americans are encouraged to eat more fruits and vegetables because they contain a variety of
essential nutrients, are associated with reduced risk of many chronic diseases and, when
prepared without added fats or sugars, are relatively low in calories.
• Eating avocados every day can help Americans meet their recommended daily servings of fruits
and vegetables.
Avocados are one of the few fruits that contain less than one gram of sugar per serving. 7
Consume fewer calories from foods containing added sugars, solid fat and sodium and eat more
nutrient-dense foods, including fruits and vegetables, to help get the nutrients you need while
balancing your calorie intake. 8
• Avocados are naturally sodium-free, are a source of good fats (monounsaturated and
polyunsaturated fats), and contain less than one gram of sugar per serving.
• Avocados are a nutrient-dense fruit, containing nearly 20 vitamins, minerals and phytonutrients.
The Hass Avocado Board is supporting research to improve understanding of the unique positive
benefits of avocados to human health and nutrition. Clinical studies are currently underway to
investigate the relationship between avocado consumption and risk factors for cardiovascular disease,
1
These messages have been approved for use by USDA AMS, June 7, 2011
avocados’ potential positive role in weight management and diabetes, and avocados’ ability to
enhance nutrient absorption.
1
Dietary Guidelines for Americans, 2010. Chapter Four, Foods and Nutrients to Increase. Available at:
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter4.pdf. Accessed on January 31, 2011.
2
Dietary Guidelines for Americans, 2010. Executive Summary. Available at:
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/ExecSumm.pdf. Accessed on January 31, 2011.
3
Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. Part D. Section 3: Fatty
Acids and Cholesterol. Available at: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/DGAC/Report/D-3FattyAcidsCholesterol.pdf. Accessed on January 31, 2011.
4
Dietary Guidelines for Americans, 2010. Chapter Three, Foods and Food Components to Reduce and Chapter Four, Foods and
Nutrients to Increase. Available at: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf.
Accessed on January 31, 2011.
5
USDA National Nutrient Database for Standard Reference, Release 23. Fatty acids total monounsaturated (g) content of
selected foods per common measure, sorted by nutrient content.
http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR23/nutrlist/sr23w645.pdf
6
Dietary Guidelines for Americans, 2010. Selected Messages for Consumers. Available at:
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/SelectedMessages.pdf. Accessed on January 31,
2011.
7
USDA National Nutrient Database for Standard Reference, Release 22. Content of Selected Foods per Common Measure,
Sugars, total ( g sorted by nutrient content). Available at:
http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w269.pdf. Accessed on February 9, 2011.
8
Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. Part D. Section 2:
Nutrient Adequacy. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/DGAC/Report/D-2-NutrientAdequacy.pdf
2