I love guacamole, avocado, and the fact that the delicious avocado is so very nutritious. Avocados are high in healthy fats, fiber, vitamins and minerals. But, buyer beware, avocado calories depend on type and serving size. One whole California avocado averages 220-240 calories and a whole Florida avocado could be up to 365 calories– mostly fat, although healthy fat.
The Avocado's Attributes: Nutrition for Fertility
So why is the avocado so fabulous and what does it have to do with nutrition for fertility for both men and women? An avocado is high in nutrients that are important for pre-conception health and pregnancy. Avocados are nutrient dense with folate (folic acid), healthy monounsaturated fats, vitamin C, K, additional B vitamins, potassium and other minerals and fiber. Healthy fat (monounsaturated and omega-3 and low omega-6 polyunsaturated fats) plays a role in estrogen production and reproductive hormonal balance. Avocados are also rich in phytonutrients which can help protect cells from damage. When using the avocado as an ingredient in balanced menus of healthy, whole grain, low-fat protein, fresh veggies and fruit it adds fiber and healthy fat that can help keep blood sugar (glucose) levels lower.
8 Ways to Eat Your Avocado and Stay Calorie-Wise
So, be calorie-wise with your avocado:
Use as a spread in place of mayonnaise or butter.
Add chunks to green salads, chopped salads, and/or chicken salad.
Add to salsa, bean dishes, tabbouleh, and/or quinoa.
Add to sauces to sauté with chicken, such as mango, avocado, and lemon.
Add to slices of tomato and mozzarella for a side veggie with dinner or a snack.
Add to salad dressing and smoothie recipes.
Consider the avocado as one of your healthy fats along with almonds, walnuts, pumpkin seeds, peanuts, nut butters, Brazil nuts, olive oil, and of course...avocado oil!
Carolyn Gundell, M.S., leads RMACT’s Fertility Nutrition Program, a service available to all patients. Carolyn has a great passion for nutrition and its link to fertility, which she shares with her patients to empower them with food and lifestyle behaviors that optimize their health for conception, successful fertility treatment, and healthy pregnancy.