Avocado – a hard core nutrient packed fruit/vegetable

By Sarah Leung

Nowadays, everyone talks about weight loss, fat loss etc… Even natural wholefoods get judged solely on their carbohydrate, protein and fat content. For example, people think potatoes are their weight gain killers. In fact, the carbohydrate content of one medium potato is similar to the carbohydrate content of a medium apple. Potatoes are also a good source of resistant starch, vitamin C and vitamin B6, with no fat and sodium.

Avocado is another underrated, nutrient packed food. I regularly recommend avocado to my clients to include as part of their diet.  Half of the time I get the response ‘But avocado is full of fat!!’ They are 100% correct! 100g of avocado contains around 20g of fat. Well 20% isn’t really THAT much. But if you look behind that 20% of fat, you will find every nutrient you found in avocado is well worth it. And by the way, a low fat diet doesn’t always work with weight loss.

Let’s take a closer look. First of all, there are vitamins, which can only be found in fats, we call them fat soluble vitamins. And they are vitamin A, D, E and K. If we cut out the essential fats from our diet, where are we going to get these nutrients? Avocados are also high in antioxidants (who doesn’t want to eat things that will keep us young as we get old), vitamin C and dietary fibre.

According to the Australian Avocado website, half an avocado can give the average adult:Watch Full Movie Online Streaming Online and Download

  • 5g of fibre (we need around 25-30g of fibre per day)
  • 36% of the recommended dietary intake (RDI) for folate
  • 31% of RDI for vitamin K
  • 24% of RDI for vitamin E
  • 15% of RDI for potassium

Should we worry about the fat content?

If the rest of your diet is well balanced, you don’t need to worry about the fat content from avocado (unless you binge on them). Avocado contains mainly heart friendly fats, which are monounsaturated and polyunsaturated fats. Additionally, foods that have a substantial amount of fats will also keep you fully for longer.

The American Heart Association recently released research on the effects of a moderate fat diet with and without avocado on cholesterol levels in overweight adults. This research shows that eating one avocado a day in addition to a moderate fat diet has a greater effect on the reduction of LDL cholesterol levels. When compared to the groups who consumed a low fat diet and moderate fats there was no reduction of HDL cholesterols (the good cholesterol)

So, what can you do with avocado?

1.       Cut into cubes and eat with your rainbow salad

2.       Replace butter as a spread on toast

3.       Add into smoothies (trust me, the taste is only mild)

4.       Use it as the base of a dairy free chocolate chia pudding – download the recipe which is included in our free Love You eBook, sign up here.

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Avocado choc chia pudding


1.       Make our HQ guacamole (recipe below).

Healthy Energy HQ guacamole


  • 1 avocado, ripe
  • 1/2 tomato, cut into cubes
  • Juice of 1/2 lemon
  • 2 tb feta cheese (optional)
  • Salt and pepper


Mash the avocado with a fork and mix in the other ingredients.

*For a free first step into health session with one of our dietitians give us a call on 1300 318 817