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RUSSELL_40 Posts: 16,826
8/14/13 12:05 P

We tend to label things using different systems. They are mostly fat, but almost all food is a mixture of macronutrients. I would count them as servings of fruit/veggies on your tracker, and just stick to you macronutrient division of 50/20/30 if that is what you are following. Having to, at the same time, figure out what types of macros these are is just confusing, and a chore. When you input the foods in your tracker, there is a button at the bottom for today's full report. Hit that and check your %'s. The fat will be counted as well as the carbs.

the problem comes when X amount of carb servings, adds up to more than 50%. If you have to cut carb servings, you may be okay with one system, but not with the other. What do you do if your 2 systems are at odds? Matching 2 systems exactly is tedious, and almost impossible. Eating shouldn't be that much work.





SLASALLE SparkPoints: (169,575)
Fitness Minutes: (69,577)
Posts: 9,380
8/14/13 11:33 A

Absolutely - fat for both olives and avocados, but GOOD FATS and should be included IN MODERATION as part of a healthy lifestyle!!!

KNUCKLES145 Posts: 13,404
8/14/13 11:17 A

agree with others.....avocados and olives would be classified as fats.

Dividing your plate into quarters is a good visual, with each quarter being one "portion" (and don't use a HUGE plate...lol)



LADYSTARWIND SparkPoints: (27,693)
Fitness Minutes: (24,535)
Posts: 1,528
8/14/13 12:55 A

Most every Diet /Nutrition book, and Diabetic chart I've seen list both avocados and olives in the "fats" category. Whereas the avocado has carbs AND fiber as well (which will be counted in your totals when you get to the point of watching your Carbs/Fiber/Fat/Protein ratios...) most of its calories come from the fats it contains. Ditto for Olives.... You will learn that fats are ~9 calories/gram; Carbs and protein are ~ 4 calories/gram.....

Since they are high calorie items...simply cut down the portion size. I used to way-overeat on avocados...scarfing down a half to a whole one at once!! Now I have about 1/4 of one at a time (usually about 50 grams...) and I don't get into olives too often because I am watching my sodium...!

I think your Doctor has set a good pattern for you: look at your plate, have about equal small portions of protein and carbs (1/4 plate each at most....) and fill the other half with veggies. Dont' be afraid of eating small quantities of healthy fats as part of your meal though.

According to the Nutrition Tracker, one medium avocado is:
Calories 288.8
Total Fat 26.6 g
Saturated Fat 3.7 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 16.9 g
Cholesterol 0.0 mg
Sodium 13.8 mg
Potassium 877.1 mg
Total Carbohydrate 15.0 g
Dietary Fiber 11.7 g
Sugars 0.5 g
Protein 3.4 g
As you can see, the grams of Fats far outweigh the Carbs and Protein, and they are great sources of Fiber.....
patti

Edited by: LADYSTARWIND at: 8/14/2013 (01:01)
RESIPSA625 SparkPoints: (10,252)
Fitness Minutes: (5,710)
Posts: 116
8/13/13 10:51 P

Not directly on point with the olive / avocado thing, but to address the issue of not being sure what a portion is, SP has this fantastic little magnet that details what a portion is for a variety of food groups (dairy, meat, veggies, etc). You might want to check it out as a quick reference till you start getting a feel for what a portion is. You can do this!

CHOCOLATECHAI Posts: 503
8/13/13 9:30 P

While they are a "healthy fat", it is wrong to say monounsaturated are in any way "non fattening". and they are not the equivalent of 1oz of protien, cause they do not contain protien.

SUNSHINE6442 Posts: 1,905
8/12/13 9:45 P

Avocados are actually considered a fruit, but many consider it a veggie.

Avocados and Olives both have healthy fats...avocados deliver almost 20 vitamins, minerals, and phytonutrients They help heart health and inflammation, and balancing blood sugar and they have good fiber. 1/2 avocado is about 160 calories. Make some guacamole or spread it on toast to get your recommended requirements and to not overdue on calories.

The calories in avocados are derived from monounsaturated fat, making them non fattening.
A serving of fat is equal to 1 oz. of meat, fish or poultry, 2 tbsp. of peanut butter or one egg.

Olives do contain fat, but it's the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol, they nourish, hydrate and protect you. Black olives are a great source of vitamin E, they have anti-inflammatory abilities & promote digestive tract health. A healthy diet should include 2 to 3 servings of lean protein each day....2-3 ounces that is.



CHESAPEAKE60 SparkPoints: (3,734)
Fitness Minutes: (2,119)
Posts: 396
8/12/13 8:42 P

In the context you describe I would call both fats.

SUSUWATARI SparkPoints: (45)
Fitness Minutes: (0)
Posts: 3
8/12/13 8:14 P

Question for the nutrition gurus here.
I'm brand new, and not really counting calories just yet. My doctor said it's far more important i learn HOW to eat, what a "balanced plate" is, and what portion size is. She had me log a typical day into sparks, and i had like 3000 calories, or very near. I way over eat, and eat way too many fats.

Her suggestion is to make my plate a "whole plate", with 1 serving (i had no idea how little a correct portion is) of protien, one of whole carbs, and 1-2 servings of fruit and veg. Then one serving of "fats" 2 times a day, or 1 small treat one time a day. (non lean meat must count as the "fat" too).

My question for you all, is given how high avacados and olives are, do you think they are better seen as the "fat" serving? or a veg? I'm guessing "fat", but hoping "veg". ;-)

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