National Avocado Day

Today is National Avocado Day! 

Avocados are a nutritious choice that offers numerous health benefits. These fresh “fruits” are low in saturated fat, cholesterol-free, sodium-free, and sugar-free. They are also a good source of fiber, folate, vitamin K, and copper. Diets rich in fiber, such as those containing certain fruits and vegetables like avocados, have been associated with a reduced risk of heart disease, obesity, and type 2 diabetes. Avocados are particularly beneficial as they contain 3 grams of fiber per one-third of a medium avocado. Avocados are a great choice as they are free of sugar and sodium and contain "good" fats that are primarily unsaturated, including monounsaturated fat. These fats can help lower the undesirable LDL cholesterol levels in the blood, thus reducing the risk of heart disease and stroke.

One of the best things about avocados is their creamy texture, making them incredibly versatile. Try exploring beyond the classic guacamole and chips combo. Whether it's avocado toast, watermelon and avocado salad, or even indulging in chocolate avocado pudding, avocados can elevate both sweet and savory appetizers and main dishes. Embrace the endless possibilities!

Registered Dietitian Nutritionist Lauren McGarty, BS , RD , CDCES , CDN

Summer avocado salad

  • 2 avocados pitted, peeled and diced
  • 1 pint cherry tomatoes
  • 1 medium cucumber peeled and diced
  • 1 bell pepper (orange, yellow, red or green)
  • 1 small red onion diced
  • 3 tbsp. honey
  • 3 tbsp. extra virgin olive oil
  • 1 tbsp. red wine vinegar
  • Salt and pepper to taste
  • Lemon juice to taste


  • Add vegetables to bowl
  • Mix honey, olive oil, red wine vinegar, lemon juice, salt and pepper in separate bowl
  • Pour dressing over vegetables and toss to combine
  • This salad is best served chilled


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