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:
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.....
Edited by: LADYSTARWIND at: 8/14/2013 (01:01)
Remember...One Choice At a Time!
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