BAD, GOOD, BEST

How to get the most out of your food choices: Avocado

BAD: Fries. Avocado fries are the trendy new way to eat the fruit, but are best avoided if you’re watching your weight. A typical portion made from one avocado that’s sliced, coated in batter and fried, can exceed 800 calories and supply your total daily saturated fat limit.

GOOD: Egg stuffed. Eggs (a good source of protein) and avocado (high in fibre) make a filling breakfast. Halve an avocado and scoop out the stone and a little of the flesh, so you have a hollow large enough to crack an egg into. Bake in a medium oven for 20 minutes.

BEST: Smashed. By crushing avocado and spreading on bread, you get a healthier substitute for butter, cutting up to 7g of saturated fat (a third of the daily maximum). Avocado is rich in omega-6 fats that help lower cholesterol — add salmon for an omega-3 fats bonus.