(Content updated with revised and newly approved nutrition copy points and RACC Changes)
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1 Avocado Nutrition Structure/Function Statements 1. The Produce for Better Health Foundation s -- More Matters health initiative, which promotes increased consumption of fruits and vegetables for good health, identifies healthy avocados as part of the green fruit category. 2. Healthy avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the nutrient quality of the diet. 3. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy nutrient-rich choice. 4. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients, making it a healthy choice to help meet nutrient needs. Although phytonutrients are not essential, research suggests they may promote human health. Over 75% of the fat in healthy avocados is unsaturated (monounsaturated and polyunsaturated fats), making them a great substitute for foods high in saturated fat. 5. Healthy avocados contribute phytosterols to the diet. Avocados contain 38 milligrams of betasitosterol per 50 g serving. Beta-sitosterol is one of the three predominant phytosterols found in plants. These compounds may help maintain healthy cholesterol levels. Phytosterols are plant sterols naturally found in plants that are molecularly similar to animal cholesterol. In the intestine, research has shown that they can act to lower the absorption of cholesterol. According to the FDA, 2 grams of phytosterols per day may help maintain healthy cholesterol levels. 6. Healthy avocados contain 136 micrograms of the carotenoids lutein + zeaxanthin per 50 g serving (one-third of a medium avocado). Lutein and zeaxanthin are carotenoids which some research suggests may help maintain eye health as we age. 7. Avocados fit into healthy eating patterns included in the Dietary Guidelines for Americans. Following a healthy eating pattern across the lifespan, at an appropriate calorie level, can help people achieve and maintain a healthy body weight, support nutrient adequacy and reduce the risk of chronic disease. Avocados and Good Fats 1. Healthy avocados contribute good fats to the diet. 2. Healthy avocados contribute good fats (monounsaturated and polyunsaturated fats) to the diet. 3. Healthy avocados contribute good fats to the diet, providing 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per 50 g serving (one-third of a medium avocado). 4. Healthy avocados contain 8 g of fat per 50 g serving, over 75% of which are good fats (monounsaturated and polyunsaturated fats). 5. Avocados are virtually the only healthy fruit with monounsaturated fat and polyunsaturated fat or good fats. In fact, over 75% of the fat in healthy avocados is good fat. The body needs some dietary fat to help with absorption of nutrients, but not all fats are the same and keeping a healthy balance of fat intake is key. The Dietary Guidelines for Americans recommend replacing bad fats Page 1 of 10
2 with good fats and, good fats can help improve intake of dietary fat without raising LDL ( bad ) cholesterol levels. 6. Dietary fat is a type of nutrient that can help the body absorb vitamins A, D, K and E. The Dietary Guidelines for Americans recommend a diet plan that substitutes good fats in place of bad, within moderation, to receive the nutrient benefits of dietary fat without raising LDL ( bad ) cholesterol. Over 75% of the fat in healthy avocados is naturally good fat, with 5 g of monounsaturated fat per serving (one-third of a medium avocado). 7. A unique healthy fruit because they contain unsaturated fat - avocados can act as a nutrient booster by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K and E. Healthy avocados contain 6 g of naturally good fat per serving one-third of a medium avocado. Good fats help the body absorb fat-soluble nutrients without raising LDL ( bad ) cholesterol levels 1 when eaten as part of a healthy diet. 8. Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats, monounsaturated and polyunsaturated fats, do not raise LDL ( bad ) cholesterol levels. In fact, good fats are recommended as a replacement for bad fats. Healthy avocados contain 6 g of naturally good fat per 50 g serving, one-third of a medium avocado. 9. Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL bad cholesterol levels. Healthy avocados contain 6 g of naturally good fat per 50 g serving, one-third of a medium avocado. 10. The Dietary Guidelines for Americans emphasize good fats, like the fats found in avocados, as part of healthy eating patterns. 11. The Dietary Guidelines for Americans emphasize making small dietary shifts to achieve an overall healthy eating pattern, such as replacing foods higher in saturated fats with healthy foods containing good fats, like avocados. 12. Avocados are virtually the only healthy fruit with good fats and are a delicious way to help people meet the Dietary Guidelines for Americans recommendations to shift from eating saturated fat to good fats. 13. Healthy avocados contain good fats unlike most other fruits and vegetables. The Dietary Guidelines for Americans recommend replacing good fats in place of saturated fats. 14. Virtually the only fresh fruit with good fats, healthy avocados can play a dual role in the diet to help people meet fruit and good fat recommendations. 15. When it comes to talking about fat The body needs some fat to help with nutrient absorption Not all fats are the same there are good and bad fats Think quality and moderation Avocados and Babies Page 2 of 10
3 1. The healthy avocado s smooth, creamy consistency makes it an appropriate first food a baby can enjoy.* Talk to your pediatrician about what s right for your baby. *based on recommendations from the Academy of Nutrition and Dietetics. 2. Healthy avocados can be introduced in the early feeding stages as a low-sugar fruit option that can help invoking an early preference for sweet foods, which may influence eating behavior over time. 3. Healthy avocados are sodium and cholesterol free, and contribute nearly 20 nutrients, including vitamins, minerals, dietary fiber and phytonutrients. 4. Healthy avocados have 6 g of unsaturated fat per 50 g serving (one-third of a medium avocado). Unsaturated fats are known to be important for normal growth and development. 5. Per serving (one-third of a medium avocado), healthy avocados contribute 6 g of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain. 6. Healthy avocados provide a good source of folate per 50 g serving (one-third of a medium avocado). Folate is important for proper brain function. Consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects. 7. The healthy avocado soft, neutrally flavored and nutrient-rich appears to be one of the most ideal complementary and transitional foods available, which can also serve as a gateway food to more nutrition eating patterns across the lifespan. Avocados Nutrient Profile 1. One-third of a healthy medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients. Healthy avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 11% of the Daily Value (DV) for dietary fiber, 10% of the DV for folate, 6% of the DV for vitamin E, 6% of the DV for potassium, 4% of the DV for vitamin C and 2% of the DV for iron per 50 g serving, along with 136 micrograms of the carotenoids lutein + zeaxanthin. 2. Healthy avocados are a good source of fiber and folate per 50 g serving (one-third of a medium avocado). 3. Healthy avocados are a good source of five essential nutrients - fiber, folate, vitamin K, pantothenic acid, and copper. 4. Healthy avocados can act as a nutrient booster by helping the body to better absorb fat-soluble nutrients from foods that are eaten with the fruit. 5. Healthy avocados are sugar free. 6. Unlike most varieties of fruit, healthy avocados do not contain sugar; moreover, they have the least amount of sugar per serving than any other fresh fruit. 7. Healthy avocados are not included in the International table of glycemic index and glycemic load values: 2002 i because these foods when eaten alone are not likely to induce a significant rise in blood glucose. Page 3 of 10
4 8. Healthy avocados contain 6% of the daily value for vitamin E. Vitamin E is an antioxidant that protects body tissue from damage and helps keep the immune system strong against viruses and bacteria. 9. Diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Healthy avocados are a good source of fiber (3 g per 50 g serving) and are a great fresh fruit option to help boost fiber intake. 10. Dietary fiber from fruit, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Healthy avocados are a good source of fiber (11% of the DV) and are a great way to add variety to the diet. 11. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. A fresh fruit, healthy avocados are a good source of fiber (3 g of fiber per 50 g serving) and can add variety to the diet. 12. Eating a diet rich in some vegetables and fruits, as part of an overall healthy diet, may protect against certain types of cancers. Healthy avocados are a fresh fruit that can enhance the nutrient quality of the diet. 13. Healthy avocados are a good source of Vitamin K, a nutrient that the body needs to stay healthy. It s important for blood clotting and healthy bones and also has other functions in the body. One 50 g serving of avocado provides 10% of the DV for Vitamin K. 14. Pantothenic acid is a B-vitamin that helps the body convert food to energy. Healthy avocados are a good source of pantothenic acid, providing 14% of the DV per 50 g serving. 15. Avocados are healthy and provide a good source of copper, an essential mineral that helps keep the blood vessels, nerves, immune system, and bones healthy. One serving of avocado provides 10% of the DV for copper. 16. Vitamin C is an antioxidant that may contribute to healthy immune function and is essential for the growth and repair of tissue all over the body. Healthy avocados contain 4% of the DV for vitamin C. 17. Vitamin C is an antioxidant that promotes healing, and helps the body absorb iron; it s recommended to get antioxidants through healthy foods, like avocados, and not supplements. Avocados contain 4% of the DV for vitamin C. Healthy Food Patterns: 18. Healthy avocados can fit into a variety of healthy eating patterns, like the three healthy eating patterns recognized by the Dietary Guidelines for Americans: Healthy U.S.-Style Eating Pattern, Healthy Mediterranean-Style Eating Pattern and Healthy Vegetarian Eating Pattern. Avocados and Healthy 1. Avocados are healthy. 2. Fiber + good fat = healthy avocados. 3. Avocados are a healthy food choice. 4. Avocados are considered a healthy fruit. Page 4 of 10
5 Avocados and Heart Disease 1. Healthy avocados can help consumers meet the healthy diet goals 2 of the 2015 Dietary Guidelines for Americans and the American Heart Association. 2. The Dietary Guidelines for Americans and the American Heart Association recommend eating a variety of nutritious foods from all food groups. Eating a variety of fruits and vegetables may help one control their weight, cholesterol and blood pressure. Avocados are a healthy nutrient-rich food that can help boost fruit intake. 3. The Dietary Guidelines for Americans and the American Heart Association recommend eating less nutrient-poor foods, and limiting the amount of saturated fat, trans fat, added sugars and sodium consumed. The majority of fats in one s diet should be monounsaturated or polyunsaturated; over 75% of the fat in healthy avocados is unsaturated, good fat. 4. Healthy avocados contain 5 g of monounsaturated fat and 1 g of polyunsaturated fat per 50 g serving (one-third of a medium avocado). Over 75% of the fat in an avocado is unsaturated, making it a great substitute for foods high in saturated fats. According to the Dietary Guidelines for Americans, replacing saturated fats or trans fats with unsaturated fats can reduce bad cholesterol levels in the blood. 5. Eating avocados in place of foods containing saturated fat can help consumers achieve a major dietary goal of reducing the amount of saturated fat in their diet. Avocados are healthy, cholesterol and sodium free, and more than 50% of the fruit s fat content is monounsaturated. 6. Avocados are virtually the only fruit that contain monounsaturated fat, and they are sodium and cholesterol free. 7. Eating vegetables and fruits, like healthy avocados, is associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers, according to the Dietary Guidelines for Americans. 8. Eating a variety of fruits and vegetables may help one control their weight, cholesterol and blood pressure. Avocados are a healthy nutrient-rich fruit. 9. Replacing saturated or trans fats with unsaturated fats is associated with reduced risk of cardiovascular disease, according to the Dietary Guidelines for Americans. More than 75% of the fat in healthy avocados is unsaturated. 10. Consuming foods rich in fiber may reduce the risk of heart disease, obesity and diabetes. Healthy avocados are a good source of fiber and contain 3 g of fiber per serving (one-third of a medium avocado). Avocados and Blood Pressure Page 5 of 10
6 1. When used in place of other fats, healthy avocados can be a part of the DASH eating plan, which may help to control blood pressure. Discover more at 2. The DASH eating plan which can include healthy avocados - may help to control blood pressure. Discover more at 3. A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. Healthy avocados contain 254 mg of potassium ( 6% DV) per 50 g serving (one-third of a medium avocado). Avocados and Exercise 1. Working out? Potassium can help. Potassium is an electrolyte. The body needs to replace electrolytes it loses from sweating. Potassium also helps to build muscle, break down and use carbohydrates. Healthy avocados contain 254 mg of potassium ( 6% DV) per 50 g serving (one-third of a medium avocado). 2. Healthy avocados are a good source of fiber and contain 11% of the daily value per 50 g serving. Dietary fiber adds bulk to the diet and can help you feel fuller faster, which can increase satiety and help manage weight. Avocados and Nutrient Density 1. Nutrient-rich foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy nutrient-rich food choice. 2. Replacing high calorie snacks with nutrient-rich foods, like healthy avocados, is a nutritious way to help people eat healthier. The Dietary Guidelines for Americans recommend small shifts in food choices to help people achieve overall healthy eating patterns. Avocados and the Carotenoids Lutein + Zeaxanthin 1. One serving of healthy avocado (one-third of a medium avocado) contains 136 micrograms of the carotenoids lutein + zeaxanthin. Lutein and zeaxanthin are plant pigments found in the macula of the eye, and some research suggests that they may help maintain eye health as we age. 2. Studies have shown that dietary intake of the carotenoids lutein and zeaxanthin may help maintain eye health as we age. Healthy avocados contain some of the highest levels of lutein and zeaxanthin per serving of any fruit or vegetable (136 mcg per 50 g serving). Avocado and Weight Loss/Maintenance 1. Healthy avocados can be a satisfying addition to a reduced-calorie diet when eaten in place of other fat sources. 2. Avocados are a healthy nutrient-rich food that can be enjoyed while following a calorie-controlled diet as a replacement for other fats. Page 6 of 10
7 3. Healthy avocados are a nutrient-rich, 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. 4. Not only do healthy avocados make a great nutrient boosting breakfast item, but when combined with eggs they also make a great post-workout snack. Avocados are a good source of fiber (11% of the Daily Value per 50 g serving) and contain 5 g of monounsaturated fat, while eggs provide highquality protein that encourages muscle tissue repair & growth. 5. Satisfying snack healthy avocados are a good source of fiber (11% of the daily recommended value (DV) per 50 g serving). Fiber adds bulk to the diet and can help keep you feeling full faster and longer. 6. Great snack on the go - just grab a spoon. Easy to transport, one serving one-third of a healthy avocado contains 80 calories, naturally good fats and is a good source of fiber to help one stay satiated while on the move. 7. Avocados can fit into a variety of healthy eating plans. 8. Dietary patterns: Avocados can be incorporated into a variety of healthy eating plans, such as the DASH diet and USDA Food Pattern Recommendations. 9. The Dietary Guidelines for Americans focus on dietary shifts to choose more nutrient-rich foods, like healthy avocados, that provide fiber and other vitamins and minerals in place of less healthy options. 10. Fiber-containing foods like healthy avocados, help provide a feeling of fullness with fewer calories. 11. A serving of avocado (one-third of a medium avocado) provides a good source of fiber, and avocados are a healthy nutrient-rich fruit that can enhance the nutrient quality of the diet. Spread and Dip Nutritional Comparison for Fresh Avocados 1. Substituting fresh healthy avocado in sandwiches, on toast or as a spread in place of many other popular foods may help reduce intake of calories, fat, saturated fat, sodium and cholesterol. 2. Want to reduce your intake of saturated fat and cholesterol? Try substituting fresh healthy avocado in sandwiches, on toast or as a spread in place of many other popular foods to reduce intake of saturated fat, cholesterol, sodium and calories. 3. Looking for a twist on spreads and dips? One serving of fresh healthy avocado (one-third of a medium avocado) contains no cholesterol, no sodium and 1 g of 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. Fresh Avocado Spread and Dip Nutritional Comparison Butter Sour Cream Margarine Cheddar Cheese Mayonnaise Page 7 of 10
8 Serving Size 1/3 of a medium avocado (50g) 1 Tbsp. 2 Tbsp. 1 Tbsp. 1 oz. (1 slice) Calories Total Fat (g) Sat Fat (g) Cholesterol (mg) Sodium (mg) Tbsp. Reference: USDA National Nutrient Database for Standard Reference, Release 28 (2015) * nutrition data given for butter, salted; sour cream, cultured; margarine, regular, 80% fat, composite, tub, with salt; cheddar cheese; and salad dressing, mayonnaise, regular. Serving Size Fresh Avocado 1/3 of a medium avocado (50g) Baking Ingredients Nutritional Comparison Butter, Unsalted Shortening Margarine Cream Cheese Canola Oil 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. Calories Total Fat (g) Sat Fat (g) Cholesterol 0 60 (mg) Sodium (mg) Reference: USDA National Nutrient Database for Standard Reference, Release 28 (2015) * nutrition data given for butter, unsalted; Shortening, household, soybean (hydrogenated) and palm; margarine, regular, 80% fat, composite, stick, with salt; cheese, cream; and oil, canola. Nutrition Label English and Spanish New Label information (effective beginning July 26, 2016) Calories: 80 Page 8 of 10
9 Total Fat: 8 g (10% DV) o Saturated Fat: 1 g (5% DV) o Trans Fat: 0 g o Monounsaturated Fat: 5 g o Polyunsaturated Fat: 1 g Cholesterol: 0 mg Sodium: 0 mg Total Carbohydrate: 4 g (1% DV) o Dietary Fiber: 3 g (11% DV) o Sugars: 0 g o NEW - Added Sugars: 0 g (0% DV) Protein: 1 g NEW-Vitamin D: 0 mcg (0% DV) Calcium: 6 mg (0% DV) Iron: 0.3 mg (2% DV) NEW-Potassium: 254 mg (6% DV) Vitamin A: 4 mg (0% DV) Vitamin C: 4 mg (4% DV) Vitamin E: 1 mg (6% DV) Thiamin: 0.04 mg (4% DV) Riboflavin: 0.10 mg (8% DV) Niacin: 1.0 mg (6% DV) Vitamin B6: 0.1 mg (6% DV) Folate: 44 mcg (10% DV) Phosphorus: 27 mg (2% DV) Magnesium: 14 mg (4% DV) Zinc: 0.3 mg (2% DV) Vitamin K: 11 ug (10% DV) Pantothenic acid: 0.7 mg (14% DV) Copper: 0.1 mg (10% DV) Manganese: 0.1 mg (4% DV) Page 9 of 10
10 i i Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller. International table of glycemic index and glycemic load values: From the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney, Australia. Page 10 of 10
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