One of my favorite foods that holds a permanent place on my weekly grocery list is the avocado. So versatile, this food provides over 20 essential nutrients including folic acid making it an excellent choice for expectant mothers.
Biologically, the avocado is a fruit because it holds the seed of the tree from which it grows. 1/8th of an avocado is counted as a fat on the ADA Food Exchange List meaning that 1/8th of an avocado provides approximately 45 calories and 5 grams of fat. The fat is mostly monounsaturated fat (the good fat). This makes it an excellent source of calories and nutrients for the expectant and nursing mother.
When ripe and ready to eat, the avocado is purplish and yields to a gentle squeeze. If the skin is green, it is not yet ripe, but will be in a couple of days. Let it ripen at room temperature. If mushy or too soft when gently squeezed, the avocado is too ripe.
My 3 favorite ways to consume this oh so delicious and healthy food:
- Thinly sliced on a sandwich roll: Wrap your favorite lean deli meat with your favorite toppings and thinly sliced avocado in a whole-wheat tortilla for a nutritiously packed lunch.
- Homemade guacamole: cut avocado in half, remove the seed and scoop the flesh into a mixing bowl. Add 2 tsp. cumin, dash of salt, and the juice from ½ lime. Using a fork, mix the ingredients until smooth. Eat on whole-wheat crackers/chips.
- Sheryl Crow’s decadent chocolate mousse: search “sheryl crow avocado mousse” for the recipe. It is SO surprisingly DELICIOUS!
Thu, June 14, 2012
by Janna McIntosh, RD, LD