Avocado

These lovely green things (technically speaking fruits) contain plant sterols to help lower bad cholesterol (LDL Cholesterol) and possess good fats to assist in improving your good cholesterol (HDL Cholesterol). Is there any catch?

Well, good fat is still fat – it will cause weight gain if you eat too much. If you incorporate avocados into your meals approximately ¼ of an avocado in a sitting is the correct amount. 1/3 -1/2 of an avocado if you are exercising for 30-60mins or more daily on top of your daily chores.

Nuts

Contain protein, fibre and good fats. This means they’ll keep you full, help your bowels move along and assist with keeping your cholesterol levels in check.  They are great for a snack!

But same story as avocado - good fats will put on weight if you eat too much. One small-medium handful (approx. 10 -14nuts depending on the nut) is a healthy sized snack.  But to be more specific go by your hand size. If you’re a larger male you will be allowed more in comparison to a petite lady.

Smoothies

Great breakfast option, especially for those who don’t feel like eating in the mornings. It all depends on the ingredients as most commercially made smoothies contain way too much sugar. Yes lot’s of fruits blended up can potentially be giving you too much sugar in your smoothie which is likely not helpful if you are trying to release weight. It would however be helpful if you were exercising more than 60mins per day or were trying to gain weight. 

In your smoothie add:

- 1 serve of fruit maximum per smoothie – Ask your Dietitian how much is a serve of fruit

- Bulk it out with veges – cucumber, kale, celery, carrot, beetroot, etc.

- Add Fibre – 2tsp of psyllium husk or seeds

- Liquid – ice cubes and milk OR green tea OR water OR coconut water

Ask your Dietitian for recipe ideas.

Sweet Potato

Yes it is better than white potato, but it puts on weight just the same!!

It contains betacarotine to help eye sight and more fibre to help those bowels.

The catch:- it has the same carbohydrate and energy content as white potato. So don’t overdo it. And if you’re watching your weight just have one of the potatoes on your plate not both, or halve the amount of each if you want to plate them both up at the same meal.

Berries

High in antioxidants, fibre, vitamin C and low in sugar, these little gems will keep you healthy well and strong. The catch:- there isn’t one!

Fresh is best but frozen is fine and still contains all the health benefits. Why not try a new berry like acai and goji for something a little different?

Article By:

Molly Goode

Healthy Lifestyles Australia Accredited Practising Dietitian and Accredited Nutritionist