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

Nutrition for Moms

Avocados can be part of a healthful diet for both pregnant and nursing moms. Fresh California Avocados are sodium, sugar and cholesterol-free and contain mono and polyunsaturated fats. The recent recommendations from the Dietary Guidelines for Americans, 2010 state:

  • Reduce daily sodium intake to less than 2,300 mg and further reduce intake to 1,500 mg among persons 51 and older and those of any age who are African American or have hypertension, diabetes or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults
  • Reduce the intake of calories from solid fats and added sugars
  • Consume less than 300 mg per day of dietary cholesterol.

Avocados can help Moms and Kids reduce their intake of those nutrients that increase the risk of certain chronic diseases.

Nutrition for Kids

A lifetime of good eating habits and good health can be established early in childhood. Rich, creamy avocados are a kid-friendly fruit in many ways: They provide great taste, fun texture and they contribute valuable nutrients including:

  • 10% of the recommended Daily Value (DV) for folate
  • 6% DV for fiber and potassium
  • 6% DV for vitamin E and more

Research shows folate (folic acid), another important component of the B-vitamins, is important for a healthy pregnancy, reducing your risk of serious birth defects of the spine and brain, also known as neural tube defects. Folate also helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth, such as infancy and pregnancy. Both adults and children need folate to make normal red blood cells and prevent anemia.

Babies love avocados

What makes avocado appealing to babies? The avocado’s smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy.

Whip up your own homemade avocado baby food with these helpful tips.

Renowned Pediatricians “Pick” California Avocados for Babies, Toddlers & Kids

Drs. Bill and Jim Sears, renowned pediatricians, authors and two of a four-member team of family doctors known as America’s Family Pediatricians, name California Avocados as the #1 fruit recommended to parents as the best first food for babies. They recommend California avocados because they are nutrient dense

Lunchbox Surprises

Inspire your child to make healthy eating choices with these tasty ideas:

  • Add avocado to your child’s lunchbox or as an after school snack
  • Puree avocado with lemon juice and a pinch of salt as a tasty salad dressing
  • For older kids: offer guacamole with baked chips or quesadillas
  • Mash avocados and spread on graham crackers, whole-grain bagels or muffins topped with raisins

Learn about USDA Dietary Guidelines Read Avocado Nutrition Label


  • Mash avocados and spread on graham crackers, whole-grain bagels or muffins topped with raisins
  • Puree avocado with lemon juice and a pinch of salt as a tasty salad dressing
  • Offer guacamole with baked chips or quesadillas
  • Spread a thin layer of peanut butter, thinly sliced tomatoes, a thick layer of guacamole, and a mound of alfalfa sprouts on whole wheat bread

Download this PDF for more nutrition info!


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