One of the best resources you have to take care of your health and that of your family is to learn how to read the nutrition labels of the products you consume. Practically all foods that you find in the supermarket will have them — including avocados! If you read them correctly, you can be sure that your loved ones are following a balanced diet and, of course, eating deliciously.
The first thing you need to do is understand portion size. As you know, the sizes of an avocado can vary. Some are bigger and others are smaller. This is a good thing because, depending on what you’re making, you won’t always need the same amount of avocado. Guacamole, for example, requires much more avocado than the slices that you put atop a quesadilla. What doesn’t change are the nutrients in each portion. The amount that’s referenced as a portion size on the nutrition label of the avocado is one-third of a medium avocado. In other words, an avocado of this size has three portions. If you aren’t sure how big your avocado is, use 50 grams per portion as a point of reference.
Now, let’s look at another issue of equal importance: calories. Yes, it’s a sensitive subject when it comes to health, but nothing to worry about here. The caloric content of food is the amount of energy that each portion contains. The diet used to develop nutritional recommendations is typically based on the consumption of 2,000 calories each day. Thus, those foods that have 100 or fewer calories fall within the range of low to moderate, in caloric terms.
If you take a look at the nutrition label of an avocado, you’ll discover that one, 50 gram portion of a medium avocado contains 80 calories. In addition, among its various vitamins and minerals, avocado is considered a good source of fiber and folate. Nevertheless, it’s also crucial that you review the calorie count with respect to what kinds of fats they represent. The avocado is in this sense, as a portion contains 8 grams of fat, of which more than 75% are mono- and poly-unsaturated, or “good fats.” Now you know that avocado isn’t just a delight for your mouth. Now you know, too, how to incorporate its benefits into your family’s diet. The secret, as with everything in life, is balance.