Avocados, Weight Loss/Management

The Skinny on Avocados and Weight Maintenance

If you're on a diet or want to drop a few pounds, avocados are all right to incorporate into your diet. Losing weight requires eating fewer calories than you burn off. A 50g serving of avocados contains 80 calories, so you can easily fit them into a calorie-reduced eating plan. Just look for ways to substitute avocados for foods that do not deliver lots of vitamins, minerals and phytonutrients.

Choose Avocados for Your Weight Management or Type 2 Diabetes Diet

• Avocados contain 80 calories per 50g serving.
• When used instead of other fats avocados can be part of a calorie-reduced diet.
• Avocados make a great nutrient-boosting breakfast item, when combined with eggs they also make a great post-workout snack. Avocados contribute good, unsaturated fat and are a good source of fiber, while the eggs provide high-quality protein that encourages muscle tissue repair and growth.
• Avocados are sugar-free; moreover they have the least amount of sugar per serving than any other fresh fruit.
• Plus, over 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods high in saturated fat.

You may find that the rich, creamy texture of avocados makes your resolution to eat healthier easier to follow. They make a satisfying snack - one serving of fresh avocado, about one-third of the medium fruit, provides a good source of fiber (3g, 11% of the DV). Fiber adds bulk to your diet and can help keep you feeling full faster and longer.
Working out? Potassium can help. Potassium is an electrolyte. Your body loses electrolytes as you sweat that need to be replaced. You also need potassium to help build muscle, break down and use carbohydrates. Avocados contain 250 mg of potassium per 50g serving. In addition, avocados are a good source of fiber with 6g of naturally good fats to help you stay full and energized for all your activities throughout the day.

LEARN HOW TO PICK AND BUY FRESH AVOCADOS.

 

Pick & Buy Fresh Avocados

How to Pick the Perfect Avocado - How to Know When a Fresh Avocado is Ripe

Fresh avocados do not ripen on the tree, they ripen or "soften" after they have been harvested. Fresh Hass avocados are unique from some of the other varieties of avocados because they can change from a dark-green color to a deep purplish almost black hue when ripe. Although skin color can help in the initial visual selection of fresh Hass avocados it is not always the best indicator for ripeness. Ripeness is ultimately determined by consistency. Color can sometimes be misleading as avocado "softening" can occur at a varying rate, independent of the color.

Indicators of Ripeness

 

Let Sam the Cooking Guy explain - watch the video

Here's how to pick the best fresh Hass avocados - Step by Step:

Step 1 - Take a look at the chart below. When comparing a group of Hass avocados, check the outside color of the skin of the avocados for any that are darker in color than the others. These may be riper than Hass avocados with lighter skin. Check the outer skin of the avocado for any large indentations as this may be a sign that the fruit has been bruised.

Note: Avocado color does not always indicate ripeness. Ripe avocados will yield to firm gentle pressure in the palm of your hand.
Step 2 - Place the avocado in the palm of your hand.
Step 3 - Gently squeeze without applying your fingertips as this can cause bruising and feel.
Ripe: If the avocado yields to firm gentle pressure you know it's ripe and ready-to-eat.

Unripe: If the avocado does not yield to gentle pressure it is considered still "firm" and will be ripe in a couple of days.
Overripe: If the avocado feels mushy or very soft to the touch it may be very ripe to overripe. Learn more about how to tell if an avocado is overripe or unsafe to eat.
Practice makes perfect - if it's your first time selecting avocados, try choosing a couple of avocados that yield to gentle pressure to see how they differ in taste. Or try purchasing an unripe avocado, checking it every day for 2 - 3 days as it softens. Practice will help you learn what to look for when you're in the store.

How to Buy Avocados Ahead of Time for an Event

Unripe, firm green avocados can be purchased 4-5 days ahead of an event

 Ripe Hass avocados that yield to gentle pressure should be eaten within a day or two. For events a couple days out, purchase firm avocados instead. Unripe, firm or green fruit can take four to five days to ripen at room temperature, perfect for celebrations that are a few days out. Just be careful to watch the fruit to make sure the temperature in your kitchen does not cause them to ripen too quickly. If they begin to yield to gentle pressure, place them in the refrigerator to slow the ripening process.