f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: Avocado - A Smart Swap for Saturated Fat http://www.freesearchenginesubmission.infoher-libido.com

Wednesday, August 19, 2015

Avocado - A Smart Swap for Saturated Fat

By now everyone is catching on.  Avocados are good for you.  They are high in fiber and have 20 vitamins, minerals and phytonutrients.  Yes, they are high in fat.  Two thirds of the fat they have is monounsaturated fat, which helps lower bad cholesterol and boost good cholesterol.  Monounsaturated fat also helps your body fight the buildup of unwanted fat around you organs.  

Their high fat content makes them an ideal substitution for saturated fats that you don't want in your diet.  Here are a few ways you can use them.

  • Make a better sandwich:  Instead of using mayo. use mashed avocado.  Using 2 tablespoons of it instead of mayo, you save 54 calories and 7 grams of fat.  You also lower the amount of sodium you are taking in.
  • Build a better salad:  Potato salad, chicken salad, tuna salad or egg salad.  You would normally use mayo.  If you substitute 1/2 cup of mashed avocado for mayo you save 616 calories and 71 grams of fat in the salad.  Again you also lower the sodium you are taking in.
  • Better than butter:  Do you butter your toast?  Do you butter an english muffin or bagel?  Use Avocado instead.  You save 22 calories by subing 2 tablespoons of avocado and 4 grams of fat.
  • Do a dollop:  Instead of doing a dollop of Daisy, as the commercial says, do a dollop of avocado.  Two tablespoons on your tex-mex or your potato saves you 14 calories and 2 grams of fat.
  • Bake healthier:  This takes some experimentation.  You can substitute mashed avocado for butter in cake, cookies, muffins or quick breads.  It works great in chocolate recipes.  You do have experiment with how much you can substitute and which recipes it will work with.  Have fun with your successes and failures.
 You can eat healthy and have tasty food at the same time.  You don't have to feel deprived.  Just make smart choices.  Cooking is a creative outlet.  Enjoy it and still meet your goals!
Has this been helpful?  Leave a comment and let met know.

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