Avocados are rightly celebrated as a nutritional powerhouse, packed with heart-healthy fats, fiber, and essential vitamins. But to truly harness their benefits, it’s helpful to think about what you eat them with. The right combinations can enhance your meal’s nutritional value, while less ideal pairings can add unnecessary calories, sodium, and processed ingredients.
Here’s how to build better meals with your favorite superfood.
Build a Better Plate: Swaps for Common Pairings
You don’t need to eliminate your favorite foods—just upgrade them. Here are simple swaps to make your avocado meals even more nutritious.
| If You Usually Pair Avocado With… | Try This Healthier Alternative Instead |
|---|---|
| Processed Meats (bacon, deli meat) | Grilled chicken, salmon, a soft-boiled egg, or black beans. You’ll get high-quality protein without the saturated fat, sodium, and preservatives. |
| Refined Carbs (white bread, chips) | Whole-grain toast, seed crackers, or fresh veggie “boats” like cucumber slices or bell pepper strips. This adds fiber and stable energy. |
| Sugary Add-ins (in smoothies) | Unsweetened milk, a handful of spinach, or frozen berries. This keeps the sugar content low while adding antioxidants and fiber. |
| Salty Sauces & Seasonings | A squeeze of lemon or lime, chili flakes, fresh herbs, or a dash of smoked paprika. These add vibrant flavor without the sodium spike. |
| Creamy, High-Fat Spreads (mayo, sour cream) | Use avocado as the creamy base! Mash it into dressings, dips, and spreads to replace less healthy fats. |
Why These Swaps Make a Difference
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