Easy ways to include more avocados in your meals

Avocados are also extremely versatile:

Add slices to whole-grain toast with olive oil and tomato.

Blend into smoothies for natural creaminess.

Toss into salads with citrus and nuts for extra brain-supporting nutrients.

Use as a base for dips and spreads, beyond traditional guacamole.

Stir into soups for added richness.

Their soft texture and mild taste also make them a great food for babies, children, and healthy snacks. Avocado oil works well for salad dressings, light cooking, and even natural skincare.

When shopping, choose locally grown avocados for freshness and sustainability. Store ripe ones in the refrigerator, or speed up ripening by placing them in a paper bag with a banana.

How much should you eat?

Although avocados are highly nutritious, portion control still matters. A medium avocado contains roughly 250 calories and 21 grams of fat. For most people, eating half to one avocado a day is perfectly reasonable and beneficial. However, individuals with sensitive digestion may experience bloating, as avocados contain moderate levels of FODMAPs—types of short-chain carbohydrates that may cause digestive discomfort in those with IBS.

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