It's National Avocado Day: Here's 4 Ways It Can Support Your Weight Goals!


Written by: ASN



Time to read 4 min

July 31st marks a momentous occasion worth celebrating...yep, we're talking about National Avocado Day, the universally adored fruit that's as versatile and nutritious as it is delicious!

Found yourself wondering what's earned this incredible fruit its glowing reputation and made it ripe for the picking? Generally available all year round with peak season from March to September, avocados are a favourite fruit to many worldwide for various reasons, from their heart health-promoting fats to their low-carb, weight management benefits. Here are our top four reasons to add avocado to your diet so help support your weight goals...

1. It's a good source of healthy fat

There is a massive misconception about avocados when it comes to their fat content. YES, avos are high in fat but not the kind of fat you will find in a juicy Big Mac. They are high in monounsaturated fatty acids (MUFAs), which are known to have multiple health benefits. From lowering the risk of heart disease by reducing unhealthy LDL cholesterol, aiding with insulin sensitivity, reducing inflammation, and lowering the risk of chronic disease. So, how can you switch out the ‘bad’ fats and add in the ‘good’ ones? Instead of smothering your morning toast in butter and vegemite, switch things up and spread some avo on there instead. Keep your vegemite too, and there you have a healthy, filling, vitamin-rich breakfast to fuel your morning!

2. Stay fuller for longer

Healthy and calorie-dense, avocados can be a great addition to your diet while watching your waistline. Full of good fats and fibre for a happy stomach, avocados support satiety between meals as they are slower to digest, allowing you to resist cravings and feel fuller throughout the day!

Did you know there is approximately 7g of fibre per 100g of avocado? This is 27% of your recommended daily intake! Support your metabolic health, digestion and stay fuller for longer with this fibre-rich creamy green fruit. We recommend adding avocado to your midday meal so you can power through the afternoon without reaching for that 3 pm pick-me-up chocolate muffin. Take a further look into the calories and fat in an avo and see how you can incorporate more of this tasty green fruit into your diet to support your weight goals!

Serving Size

1 serving (1/5 of an avocado)

1/2 of an avocado (medium)

1 avocado (medium, whole)

Calories and Fat

50 calories, 4.5 grams total fat

130 calories, 12 grams total fat

250 calories, 23 grams total fat

3. Full of Nutrients and Vitamins

Getting in all of the daily recommended vitamins and nutrients can be challenging, even at your healthiest. Then, add a calorie deficit, and it’s even harder to get in all of the goodness your body needs when you are eating less. This is why including avo in your diet is a no-brainer as they are jam-packed with vitamins and phytochemicals essential for overall health and supporting those weight goals. Sodium, sugar, and cholesterol-free, these seedy green fruits offer the benefits of so many vital nutrients. Some might say that avo is a bit of a healthy high achiever.

Have a look for yourself at some of the key nutrients found in avocados:


Essential for body growth and development


Supports healthy blood pressure, water retention and muscle contractions

Vitamin C

Supports immune system and development and repair of body tissues

Vitamin E

Antioxidant supporting protecting cells against the effects of free radicals

Vitamin K

Supports bone metabolism, blood clotting and regulates blood calcium levels


Maintains body energy supply by breaking down carbs, fats and proteins.


Helps lower LDL cholesterol and supports brain function

Vitamin B6

Supports health metabolism and central nervous system functioning


Supports the body to develop healthy red blood cells


Supports healthy muscle and nerve functioning


Helps maintain healthy bones, nerves, blood vessels and immune function

4. Versatile and Delicious

Keto-friendly and totally delicious, avocados are one of the most versatile superfoods to support weight goals with the ability to be used in just about any dish. From smashed avo toast to chicken and avo salad or thick avo-rich protein smoothies and raw avo-filled cheesecakes, there is a LOT you can do with this famous weight goal supporting fruit to keep your meals exciting and nutritious. One of our favourite recipes is our Grilled Chicken Pita with Avocado from our ASN Life app. It’s full of decadent avo recipes...check out the recipe below and see how easy it can be to add this creamy vitamin-rich fruit to your everyday diet.

Grilled Chicken Pita with Avocado

33g Protein | 13g Fats | 64g Carbs | 552cals


80g poultry - raw skinless Chicken Breast
2pc pita bread (16cm in diameter)
60g lettuce, mixed leafy greens
1tsp olive oil
30g dairy - regular fat cottage cheese
0.25 x Avocado - medium sized


  1. Heat oil in a fry pan over medium heat. Add diced chicken and cook well.
  2. Cut open pita bread and spread cottage cheese in it. Add chicken, lettuce and avocado to pita.
  3. Note: if pita is too full, enjoy some of the salad on the side!

If you’re anything like us, you’ve already thought about all the ways you can add avo into your meals for the rest of the week. Don't like avocado? no worries! Try using Vitamin E-rich avocado oil in your cooking instead and reap the rewards of this abundant antioxidant fruit.