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Sharp Health News

Avocados: eat this, not that (infographic)

Aug. 3, 2016

Avocados make a great party dip or taco topper, but have you tried them as a replacement for less-healthy options like cheese or salad dressing? Stephanie Metzner, a registered dietitian and wellness education specialist at Sharp Rees-Stealy, offers four ways to give your meal a healthy and tasty makeover.

Avocados: eat this, not that. Avocados by the numbers. Substitute avocados for these high-fat foods for a healthy and tasty meal makeover. Instead of cream cheese on toast, with 1 tablespoon of cream cheese, 5 grams of fat and 16 milligrams of cholesterol, try mashed avocado on toast. Dress 1 tablespoon of mashed avocado up with diced tomatoes, basil and pepper for a total 4.5 grams of fat and no cholesterol. Instead of 2 tablespoons of creamy salad dressing, which has 15.5 grams of fat and 143 calories, try one-fifth of an avocado pureed with two tablespoons of balsamic vinegar. A serving of two tablespoons of this avocado dressing has just 4.5 grams of fat and 92 calories. Instead of 1 tablespoon of sour cream and butter on a baked potato, with 15 grams of fat and 37 milligrams of cholesterol, try mashed avocado. Both make a tasty ‘tater, but avocado adds a healthy snack. One tablespoon of mashed avocado has just 4.5 grams of fat and no cholesterol. Instead of sliced cheese on a sandwich, try thinly sliced avocado. One slice of American cheese adds 100 calories and 470 milligrams of sodium, while one-fifth of a sliced avocado adds just 50 calories and no sodium. “Avocados are highly versatile,” says Stephanie Metzger, a registered dietician who works at Sharp Rees-Stealy. “They pack a nutritious punch, as they are filled with healthy fats and micronutrients.”

View the printable version of this infographic.

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