Download Does this Avocado make me look fat?

Does this Avocado make
me look fat?
The myth that ‘fats make you fat’ has long since been dispelled. Low-fat diets have been
replaced by right-fat diets, but navigating this nutrient can be confusing. Read on to find out
more about how to get the fats you eat to work for your health.
What Are They?
• Fats are the highest calorie of the macronutrients, containing 9 calories per gram while
carbohydrates and proteins both contain 4 calories per gram.
• While necessary for basic functions, fats are also required for absorption of certain
nutrients, like vitamins A, D, E and K.
• Fats are abundant in a variety of foods, from oils, nuts and seeds, to meats and fish.
They are less abundant in fruits and vegetables, with some notable exceptions such as
olives and avocado.
Why Eat Them?
• Consuming unsaturated fats (some of these are known as “omegas”) can help to
improve blood cholesterol numbers and decrease the risk of heart disease.
• Avoiding trans and saturated fats can also contribute to improving health outcomes
related to heart disease.
How to Enjoy Them
• Incorporate plant oils such as canola and olive oil in cooking, such as when sautéing or
making salad dressings.
• Add nuts and seeds like walnuts, almonds, chia and flax to sauces, salads, snacks, and
spreads.
• Fish and seafood can be a good source of healthy fats, but think beyond salmon –
mackerel, sardines, and certain types of tuna contribute these fats as well.
• Look for low-fat or non-fat dairy options to reduce saturated fat intake, or consume
smaller amounts of full-fat options.
• Avoid fried, processed and packaged foods that are high in saturated fats. Trans fats
have been removed from most foods, but be on the lookout.
• As always, watch out for ‘too much of a good thing’. Even healthy fats are high in
calories, so keep portions moderate.
Black Bean, Mango,
Avocado Salad
Servings: 12
Portion Size: ¾ cup
Ingredients:
16 oz
12 oz
10 oz
2 oz
½ cup
¼ cup
4 tbsp.
¾ tsp
¼ tsp
Black beans, canned, rinsed
Mango, fresh, peeled, diced
Avocado, fresh, cubed
Red onion, diced
Cilantro, fresh, chopped
Lemon Juice, fresh
Olive oil
Salt
Pepper
Preparation:
Place all ingredients in bowl and gently stir to combine.
Nutrition:
Calories: 150
Protein: 4g
Carbohydrate: 15g
Fat: 8g
Mono-unsaturates: 6g
Poly-unsaturates: 1g
Sodium: 240mg
Fiber: 5g