Avocado Nutrition 101: Frequently Asked Questions Patients Wished Health Professionals Discussed with them

These days, it’s not uncommon for health and fitness professionals to be asked questions about diet and nutrition – whether or not they have the background and training as a registered dietitian. In these situations, it’s important to put opinions aside and to stick with the science. Remember, it’s always best to respond to a health or nutrition inquiry accurately the first time, or let people know that an answer is forthcoming after a bit of research.

The following is a list of commonly asked questions and topics of interest that may help health and fitness professionals answer their clients’ inquiries.

?

Questions about fat

Good fats versus bad fats; trans fats versus saturated fats versus unsaturated fats, which ones are best?

All fats are not created equal. Unsaturated fats (avocados, olive oil, nuts) are better for you fats (“good fats”), in moderation. Limit saturated and?trans?fats (“bad fats”) as much as possible; these fats are associated with higher cholesterol levels and therefore a higher risk of heart disease. The Dietary Guidelines for Americans (DGA) recommend that people should consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids, like the type found in fresh avocados, nuts, vegetables oils and fish.

Avocados, specifically, are a nutrient dense fruit that provides nearly 20 vitamins and minerals, plant compounds such as 136 micrograms of the carotenoid lutein (which research suggests may help maintain eye health as we age). They are also trans fat free and virtually the only fruit that contains monounsaturated fat, a type of “good” fat, that helps the body absorb fat-soluble nutrients from foods eaten with it. All this good nutrition is found in one serving of avocados (one-third of a medium avocado).

The following are examples of the different types of unsaturated fats:

Monounsaturated Fat Sources

• Avocado
• Nuts
• Vegetables oils
• Olive oil
• Sunflower oil

?Omega 3 Polyunsaturated Fat Sources

• Seafood such as salmon, herring, sardines, anchovies and trout
• Walnuts
• Flaxseed
• Soybean oil
• Canola oil

?Omega 6 Polyunsaturated Fat Sources

• Soybean oil
• Corn oil
• Safflower oil

?

Questions about sodium

?How much sodium should I have each day?

The DGA recommends Americans consume no more than 2,300 mg sodium per day.

How much sodium is in salt?

The terms “sodium” and “salt” can sometimes be used in place of one another but really the terms are different. Below is an estimate of the amount of sodium contained in common quantities of salt:

1/4 teaspoon salt = 575 mg sodium

1/2 teaspoon salt = 1,150 mg sodium

3/4 teaspoon salt = 1,725 mg sodium

1 teaspoon salt = 2,300 mg sodium

Avocados are naturally sodium free and can fit into the healthy dietary goals of the American Heart Associationi?and the Dietary Approaches to Stop Hypertension (DASH) eating plan.ii

?What are the common sources of sodium?

?In the food supply, sodium can be both naturally occurring and added. Table salt is sodium chloride, which is 40 percent sodium by weight. Read the labels when you buy prepared and packaged foods. Watch for the words “soda” (referring to sodium bicarbonate, or baking soda) and “sodium” (i.e. monosodium glutamate) and the symbol “Na.”?These products contain sodium compounds and contribute to your sodium intake.

You may not think that certain foods contain sodium, but frequent consumption of foods that contain a small amount of sodium can add up. Some foods that contain sodium that you may not be aware of:

• Yeast breads
• Pizza
• Cold cuts
• Condiments
• Soups
• Salad dressings
• Read-to-eat cereals

Is sea salt a healthier alternative than table salt?

Sea salt has become very popular and while it sounds fancy and healthier, it has the same amount of sodium as regular salt.?On the other hand, you may find the coarse salt to provide a bolder flavor than regular salt, which may help you consume a little less.

?

Questions about fresh versus other forms of fruits and vegetables?

Is fresh the best?

Not necessarily. Freezing and canning fruits and vegetables usually begins right after they are harvested, which helps to maintain all of their nutrients. All fresh, frozen, canned and dried fruits and vegetables count toward the recommended daily servings per day. However, it’s important to choose frozen and canned products that don’t contain added salts or sugars.

When choosing canned:

• Look for vegetables that are labeled as reduced sodium or no salt-added
• Look for unsweetened fruit or canned in 100% juice (versus in light or heavy syrup)

The majority of fruits and vegetables should come from whole produce (including fresh, canned, or frozen), rather than from juice, however if juice is consumed, 100% juice should be encouraged.

Choosing nutrient-dense foods like fruits and vegetables—whether fresh, or frozen/canned without salt or sugar additives—is encouraged in the DGA.

?

Questions about maintaining or losing weight

Do I have to diet in order to maintain or lose weight?

Being on a “diet” doesn’t really mean anything, as every person, whether they know it or not, is on some type of “diet.” Rather than get mixed up in semantics, it’s better to focus on consuming nutrient-dense foods and beverages to form a healthy eating pattern: one that limits intake of sodium, saturated and?trans?fat, added sugars, refined grains; and emphasizes nutrient-dense foods and beverages—vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas and nuts and seeds.?Although not necessary, counting calories and/or keeping track of your food may be helpful. The DGA suggest that tracking food and calorie intake may be advantageous to help modify behaviors.?You can learn a lot about your eating habits by just writing down or taking pictures of everything you eat and drink each day in a?food log. Some other tips include:

• Pay attention to feelings of hunger.
• Eat only until you are satisfied, not full.
• If you tend to overeat, be aware of the time of day, place and your mood while eating so you can better control the amount you eat.
• If you choose to eat while watching television, portion out a small serving.
• Make sure you are hydrated – thirst is often mistaken for hunger. If you think you might be hungry, start your meal or snack with a tall glass of water.

i?Lichtenstein A, Appel L, Brands M, et al. Diet and lifestyles recommendation revision 2006: a scientific statement from the American Heart Association Nutrition Committee.?Circulation. 2006;114:82-96.

ii?U.S. Department of Health and Human Services. National Institutes of Health National Heart, Lung, and Blood Institute. Your guide to lowering your blood pressure with?DASH.?https://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Published 1998. Revised April 2006. Accessed July 1, 2013.

Check out?more articles?for helpful resources to pass on to your clients. Visit?Love One Today?and?sign up?to receive our newsletter written exclusively for health professionals.