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One quarter of a medium avocado has 80 calories, 3 grams of dietary fiber, and lots of heart-healthy monounsaturated fats. Use it as a sandwich spread instead of mayo, dice it up and toss it in salads or omelets, or whip up a quick guacamole by mashing a ripe avocado and combining with fresh or jarred salsa. You can use avocados to replace any saturated fats in your meal plan.

- UnitedHealthcare