The avocado, or alligator pear, has enjoyed recent popularity as the star of guacamole and a number of popular Mexican dishes. In the nutrition world, avocados have been studied for their effects on cardiovascular disease with particular attention to the type of fat found in the avocado (high percentage of monounsaturated fats), other nutrients such as potassium, which may help with heart health, and phytosterols which may help with cholesterol levels. Avocados are often heralded as having the “good type” of fat, but they are nonetheless a high fat food, and if you are watching your calories you will want to eat them in moderation.
How large is a standard serving size of an avocado?
The standard serving size for an avocado is one-fifth of the fruit. However, in a study done using NHANES data, it was found that most people consider half of an avocado to be a serving which is more than double the recommended amount. For this recipe I’ve used one-quarter of the avocado (slightly more than the standard serving size).
What about the poached egg?
Although there is a lot of information out on the internet which says the cholesterol from eggs is not quite as bad for heart health as we once believed, the American Heart Association is still recommending that we skip the yolks for a heart healthy eating plan. And, while the previous guideline of limiting our cholesterol consumption to 300 mg per day has been removed from the new Dietary Guidelines for Americans 2015 – 2020, it is recommended that “individuals should consume as little dietary cholesterol as possible while consuming a healthy eating pattern.”
The bottom line – at 185 mg of cholesterol per egg, this is a “sometimes” dish to enjoy.
Poached Egg and Avocado on Toast (makes 1)
- 1 slice whole wheat bread
- 1 poached egg
- ¼ avocado
- 1 mushroom (optional, for garnish)*
*If you are feeling extravagant, some high-end restaurants will use a little shaved truffle on this dish as a garnish in lieu of the mushroom.
1. Toast the bread.
2. Slice the avocado and spread across the toast.
3. Top with a poached egg and garnish with chopped mushroom, if desired.
Nutrition information per serving: 230 calories; 13 grams fat; 3 grams saturated fat; 185 mg cholesterol; 200 mg sodium; 17 grams carbohydrate; 6 grams dietary fiber; 11 grams protein (values are approximate).