As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Written by our friend Andrea N. Giancoli, MPH, RD


We’re spreading the word about California Avocados’ starring role in a healthy diet that fits right in with the latest 2015-2020 Dietary Guidelines for Americans (Dietary Guidelines) to: 

  • Follow a healthy eating pattern across the lifespan 
  • Focus on variety, nutrient density and amount you consume
  • Limit calories from added sugars and saturated fats and reduce sodium intake
  • Shift to healthier food and beverage choices
  • Support healthy eating patterns for all

Here’s How

The Dietary Guidelines recommend limiting calories from added sugars and saturated fats and reduce sodium intake. Avocados are naturally sodium and sugar free as well as low in saturated fat. The Guidelines emphasize good fats, like the type found in avocados, as part of healthy eating patterns. The fat in avocados is mostly unsaturated. Replacing saturated or trans fats with unsaturated fats, is associated with reduced risk of cardiovascular disease according to the Dietary Guidelines 2015.


7 Day Meal Plan

Check out this one-week meal plan from registered dietitian, Katie Ferraro, MPH, RD, (full of delicious California Avocado recipes) that: 

  • Reflects a healthy eating pattern that is full of variety, nutrient dense food choices (like avocados!) while averaging 2,000 calories a day over the weeks’ time
  • Is intended to help you shift your diet towards healthier choices including those from plant foods like vegetables, fruits, whole grains, oils, legumes, nuts, seeds as well as nonfat or low-fat dairy foods and/or fortified soy beverages. The meal plan is not devoid of animal foods, but focuses on the versatility of fruits, vegetables, whole grains and a variety of plant-based proteins. California Avocados are a great addition to any plant-based meal plan as they provide good fats and contain nearly 20 vitamins, minerals and other nutrients. Because plant foods are at the forefront of the meals and snacks, the bonus of this plan is that it is fiber packed, exceeding the goal of 28 grams of fiber a day for a 2000 calorie diet
  • Limits calories from added sugars and saturated fats as well as sodium because per day it averages less than 10 percent of calories from added sugars, less 10 percent of calories from saturated fats and less than 2,300 milligrams of sodium 
  • Features three delicious California Avocado recipes each day to support a healthy eating pattern and help with meal prep

Leave a comment below to let us know how you use this one-week meal plan and if you’d like to see more resources like this to help you plan a healthy eating pattern with California Avocados. 

Learn more about California Avocado nutrition and the new Dietary Guidelines

Andrea Giancoli, MPH, RD

Registered Dietitian Andrea N. Giancoli is a nutrition and health advocate, consultant and communicator. She is a past National Media Spokesperson for the Academy of Nutrition and Dietetics, and continues to provide nutrition expertise to television, radio, internet and print media outlets across the country. Prior to becoming a registered dietitian, Giancoli was a television news producer for CNN, Extra! and CBS’s Day & Date. She brings her valuable media know-how and nutrition knowledge together to deliver effective and accurate messages that appeal to all audiences. Her television appearances include NBC Today Show, Access Hollywood Live!, The Doctor’s, E! and numerous other programs. Giancoli is also a freelance nutrition and health writer with articles appearing in Food & Nutrition, The Chicago Tribune, Environmental Nutrition, Kids Eat Right, Quick & Simple,, Giancoli is a graduate of UCLA, where she also earned her Master of Public Health.

Andrea is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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