MUFA #1:  Avocados

The avocado is virtually the only fruit with monounsaturated fat.  Avocados are full of nutrients and a good source of MUFA's and PUFA's.  Over 75% of the fat in an avocado is unsaturated fat.  One-fourth cup is considered a serving size in the Flat Belly Diet.  One serving has 6 carbs, 1 protein, 11.5 g total fat (1.2 g saturated fat), and 96 calories.  Avocados are cholesterol and sodium free and contain nearly 20 vitamins, minerals and beneficial plant compounds that make them an excellent addition to your diet.  

Suggestions for incorporating avocados in your diet:  

• green smoothie 
• guacamole  
• spread on toast or sandwiches as an alternative to butter, sour cream or mayonnaise.

This Spread and Dip Nutritional Comparison chart shows examples of how fresh avocados are a great substitute on sandwiches, toast or substituted as a spread in place of many other popular foods.