The Nutrient Rich Avocado
Avocados are delicious and filling. Whether eaten plain or used in a guacomole dip, they have a rich creamy texture that is, undoubtedly, appealing. Avocados are not necessarily a low calorie food. One half of an average avocado contains approximately 125 calories.
One cup of pureed avocado contains 384 calories and 297 of those calories is from fat. That fact sounds unhealthy but it is not. Avocados have zero cholesterol. A one cup serving of pureed avocado provides 63 % or 16 g. of dietary fiber. It also provides 5 g. of protein, 7% of the RDA for vitamin A, 34% for vitamin C, 3% for calcium and 8% of iron.
Avocados, ounce for ounce, are a very nutrient rich food. The calories in an avocado contribute nearly 20 vitamins and minerals and healthy plant compounds to your nutritional intake. While avocados seemingly have a high fat content, 75% of the fat is unsaturated. Avocados contain the good kind of fat.
Avocados also contain lutein which is a carotenoid that may help to maintain eye health as we age. Another bonus to selecting avocados as part of a healthy diet is that they naturally have a low sugar content. A one ounce serving of an avocado has less than 1 g. of sugar.
Avocados can help individuals stay within the Heart Association’s recommendations of limiting sodium and eating 4 1/ 2 cups of fruits and vegetables per day. Also, avocados can help you to concentrate on monounsaturated fats.
Avocados are sodium, cholesterol and trans fat free. Monounsaturated fats can help to lower bad cholesterol levels. For people trying to maintain healthy eating habits, avocados can be used to substitute for butter or mayonnaise on sandwiches. The creamy texture can add moisture and flavor to sandwiches and be a healthy addition with zero cholesterol.
For dips, the use of avocados in place of the more fattening, cholesterol laden choices such as sour cream or cheese bases, can reduce your cholesterol intake dramatically. Avocados are a good choice for anyone who needs to address weight management, diabetes control or cholesterol control.
Avocados can be an excellent choice for baby foods. Because of it’s creamy texture and mild taste, it could be one of baby’s first fruits to enjoy. In addition to this use, avocados can be used in salads and recipes with chicken and guacomole.
When choosing an avocado at the market, look for a ripe one. A ripe, ready to eat avocado will yield to gentle pressure, but will not feel mushy. Make sure you only gently squeeze the avocado since the avocado may bruise if you apply too much pressure.
If you pick a ripe avocado, you will need to eat it in a day or two. You can select a firm green avocado if you want one to eat in about 5 days. Just store the firm avocado at room temperature. If you need to slow the ripening, store your avocado in the refrigerator.
BOOKMARK OR SHARE :
Low Fat Seafood Ideas
My husband and I are pretty stoked about our increasing experimentation in to the world of seafood and healthy eating. Of course, lots of times, as with any other inherently healthy food, the temptation to load it up with butter, salt and batter is always there. However, there are plenty of seafood dishes that you can prepare both deliciously and healthfully.
Many white fishes that contain a little bit of fat, like flounder, sea bass, mahi mahi and others that are mild in flavor actually contain a fat that is beneficial to your body. They do have a little bit of dietary fat, this is true. However, the fat they contain is omega 3 fatty acids, which are incredibly useful when you are trying to maintain or cut weight.
Why is this? First of all, they help to lend a youthful and healthful glow to your skin, hair and nails. Second, they help the brain the feel fuller, sooner. This is why things like tuna sandwiches are often so filling and satisfying long after they are eaten. These types of fats are abundant in several types of fish, and they all make us feel full sooner than a meal that does not contain these fatty acids.
Omega 3 fats are also implicated in improved heart and circulatory health. They are best consumed through eating them as food. So fish is one of the best meat sources of these precious acids. Scallops are a very low fat and low calorie dish that is often passed over because it is thought to be more caloric and fattening due to its rich flavor.
Sea scallops taste like crab meat if they are cooked right. If they are overcooked, they can taste rubbery. If they are burnt, you won’t even taste their slightly sweet flavor, so it’s important to cook them properly. They can be prepared in a tiny amount of healthy oil like coconut oil, olive oil or another healthful vegetable oil of your choice.
They can be cooked in a tiny amount of butter as well. They don’t need much when seasoned properly. They are kind of delicate tasting, and seem like a non diet food, so they’re a fun one to eat if you’re watching your diet and you’re a seafood lover.
Lemon pepper seasoning is one of my favorites for seasoning fish without adding any fat to it. I also love a good dill seasoing, maybe just dill weed with a little bit of lemon and sea salt. You can prepare fish and seafood to taste wonderful without adding too much fat by broiling it as well. This way, the fat falls down into the broiler tray and you are left with the pure protein.
BOOKMARK OR SHARE :