The Dietary Guidelines for Americans, 2010 (Dietary Guidelines) were published on January 31, 2011 and include a number of recommendations to help promote the health of Americans. Regularly enjoying California avocados can help you more easily meet a number of the recommendations.
Make Half of Your Plate Fruits and Vegetables:
Eating California Avocados every day can help Americans meet their recommended daily servings of fruits.
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
Eat Nutrient-Dense Foods:
California Avocados are naturally nutrient-dense containing the following key nutrients/Daily Values* per 30g/1 oz serving DIETARY GUIDELINES FOR AMERICANS, 2010(one fifth of a medium avocado) making them a good nutrient choice:
Vitamin K: 6.30 mcg / 8% DV
Folate: 27.00 mcg / 6% DV
Vitamin B6: 0.086 mg / 4% DV
Vitamin C: 2.60 mg / 4% DV
Vitamin E: 0.590 IU / 4% DV
Potassium: 152.00 mg / 4% DV
Fiber: 2.00 g / 8% DV
*Daily Value (DV) is based on a caloric intake of 2,000 calories for adults and children four or more years of age.
The Dietary Guidelines recommend choosing nutrient-dense foods from each food group as the best approach to meeting nutrient needs within calorie recommendations. The Dietary Guidelines defines nutrient-dense foods and beverages as those that “provide vitamins, minerals, and other substances that may have positive effects with relatively few calories.”
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 Dietary Guidelines for Americans, 2010. Nutrient-dense California Avocados help you meet the Dietary Guidelines daily for fruit intake and provide potassium and fiber, two of the recommended nutrients.
Improve the quality of your diet by eating more of the "good" fats:
Eating California Avocados can help improve the quality of your diet due to the added benefit of the "good" fats, like those found in avocados. The Dietary Guidelines state that replacing some saturated fatty acids with unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol levels.
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.
Americans are encouraged to replace foods containing saturated fats with those that contain monounsaturated and polyunsaturated fats.
- Avocados contain both monounsaturated and polyunsaturated fats.
- 75% of the fat in an avocado is unsaturated fat, making California Avocados 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.
- Avocados provide “good” fats, 0.5g polyunsaturated and 3g monounsaturated per 1 oz. serving.
- 63 percent of a California Avocado’s fat content comes from monounsaturated fats.
Increase intake of fruits and vegetables as they are (without added fats or sugars):
Fruit and vegetables are major contributors of a number of nutrients that are under consumed in the United States, including folate, magnesium, potassium, dietary fiber, and vitamins A, C and K.Quick Wrap for Kids
- One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins, minerals and beneficial phytonutrients including vitamin E, vitamin C, folate, fiber, iron, potassium, and 81 micrograms of lutein and zeaxanthin (combined) and 19 micrograms of beta-carotene.
- Lutein and zeaxanthin are natural antioxidants that may help maintain eye health as we get older.
- Phytonutrients are thought to help prevent many chronic diseases.
Fruit and vegetable consumption is associated with reduced risk of many chronic diseases. According to the Dietary Guidelines for Americans, 2010, “moderate intake of at least 2½ cups of fruits and vegetables per day is associated with a reduced risk of cardiovascular disease, including heart attack and stroke.” Enjoy California Avocados for breakfast, lunch or dinner and increase your fruit intake while improving the quality of your diet. For recipes and menu ideas, visit our avocado recipes database.
Additionally, the Dietary Guidelines states that “some fruits and vegetables may be protective against certain types of cancer.”
Fruit and vegetables are also relatively low in calories. According to the 2010 Dietary Guidelines “most vegetables and fruits, when prepared without added fats or sugars, are relatively low in calories. Eating them instead of higher calorie foods can help adults and children achieve and maintain a healthy weight.”
Review the Dietary Guidelines for Americans, 2010 - PDF 2.9MB.
Fruits & Veggies — More Matters®