From the Guidelines
A nutritionally complete, no-cook meal that is ready-to-eat, without the need for cooking or cutting, and does not include pre-washed greens, smoothies, or seafood would be a Greek yogurt parfait with mixed nuts, seeds, and dried fruits, as it provides a balanced combination of macronutrients and numerous micronutrients, aligning with the dietary recommendations outlined in the American Heart Association's guidelines 1. This meal can be assembled in minutes, making it practical for daily consumption. The Greek yogurt offers complete proteins, calcium, and probiotics, while the mixed nuts provide healthy fats, protein, and micronutrients. The addition of chia seeds and ground flaxseeds provides omega-3 fatty acids and fiber, and the dried fruits contribute antioxidants, vitamins, and minerals. Some key points to consider when assembling this meal include:
- Using plain, full-fat Greek yogurt as the base, as it is high in protein, calcium, and probiotics 1
- Adding a handful of mixed nuts, such as almonds, walnuts, and pistachios, for healthy fats, protein, and micronutrients 1
- Including a tablespoon each of chia seeds and ground flaxseeds for omega-3 fatty acids and fiber 1
- Mixing in dried berries or apricots for antioxidants, vitamins, and minerals 1
- Limiting the amount of added sugars, such as honey, to minimize excessive sugar intake 1 Overall, this meal aligns with the dietary priorities for cardiometabolic health, as outlined in the Circulation journal 1, and provides a balanced and nutritious option for a no-cook, ready-to-eat meal.
From the Research
Nutritional Value of Avocado
- Avocados are a nutrient-dense food, providing a range of essential nutrients and phytochemicals, including dietary fiber, total sugar, potassium, sodium, magnesium, vitamin A, vitamin C, vitamin E, vitamin K1, folate, vitamin B-6, niacin, pantothenic acid, riboflavin, choline, lutein/zeaxanthin, phytosterols, and high-monounsaturated fatty acids 2
- The average consumption of one-half an avocado (68 g) provides 4.6 g of dietary fiber, 0.2 g of total sugar, 345 mg of potassium, and 114 kcal or 1.7 kcal/g 2
Health Effects of Avocado Consumption
- Avocado consumption has been shown to support cardiovascular health, with eight preliminary clinical studies demonstrating its benefits 2
- Exploratory studies suggest that avocados may also support weight management and healthy aging 2
- A randomized controlled trial found that daily avocado consumption resulted in lower fecal bile acid concentrations, greater fecal fatty acid and short-chain fatty acid concentrations, and greater relative abundances of bacteria capable of fiber fermentation 3
Avocado as a Ready-to-Eat Meal
- Avocados can be consumed as a ready-to-eat meal, without the need for cooking or cutting, making them a convenient and nutritious option
- A study found that consuming avocado with a hamburger patty reduced postprandial vascular reactivity and inflammatory responses, suggesting that avocado can be a beneficial addition to meals 4
- Another study found that substituting high-monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet did not compromise weight loss and had beneficial effects on serum lipid concentrations and vascular function 5