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Diet Tips & Nutrition Facts for Coconuts, Walnuts & Avocado

Calories in Coconuts, Calories in Walnuts, Calories in Avocado

Sad but so, not all of Mother Nature's gifts are diet-wise in calories & fat, even though they are extremely health-wise. That's why we must use our good senses in determining how much of certain foods can fit into our diet plan.

This goes to prove once again that moderation is a key factor in staying on track in any diet. Let's look at three super foods that are high in caloric content but still can fit into any healthy diet plan when eaten in moderation.

- Coconuts: Extremely high in fat at 9.4 grams per ounce. That tiny ounce contains about 100 calories. You'd probably increase your calorie content too if someone hit you in the head and then wanted to eat you. I call it sweet revenge.

When dieting you can still enjoy coconuts. Add shredded coconut to fruit salads for a tropical blast of flavor. While coconut cake is delicious it's very high in calories and fat grams. So if you must enjoy such as during the holiday celebrations, enjoy the cake base without the frosting and sprinkle a bit of fresh grated coconut on top.

One Tablespoon of coconut oil contains 117 calories, 13.60 total fat grams and almost 12 of those are in the form of saturated fat.

As to coconut milk (the liquid from the coconut) the chart below depicts calories and nutrition facts. As to canned coconut milk which is the liquid which has been expressed from the grated meat and water - one cup contains 445 calories and 1 Tablespoon contains 30 calories. Needless to say, when dieting you don't want to reach for a cup of coconut milk!

Coconut Milk Liquid from the Coconut	Units	1 cup ------- 240g	1 tbsp ------- 15g	1 coconut yields ------- 206g
Calories - Energy	kcal	46	3	39
Protein	g	1.73	0.11	1.48
Total lipid (fat)	g	0.48	0.03	0.41
Ash	g	0.94	0.06	0.80
Carbohydrate, by difference	g	8.90	0.56	7.64
Fiber, total dietary	g	2.6	0.2	2.3
Sugars, total	g	6.26	0.39	5.38
Minerals
Calcium, Ca	mg	58	4	49
Iron, Fe	mg	0.70	0.04	0.60
Magnesium, Mg	mg	60	4	52
Phosphorus, P	mg	48	3	41
Potassium, K	mg	600	38	515
Sodium, Na	mg	252	16	216
Zinc, Zn	mg	0.24	0.01	0.21
Copper, Cu	mg	0.096	0.006	0.082
Manganese, Mn	mg	0.341	0.021	0.293
Selenium, Se	µg	2.4	0.1	2.1
Vitamins
Vitamin C, total ascorbic acid	mg	5.8	0.4	4.9
Thiamin	mg	0.072	0.004	0.062
Riboflavin	mg	0.137	0.009	0.117
Niacin	mg	0.192	0.012	0.165
Pantothenic acid	mg	0.103	0.006	0.089
Vitamin B-6	mg	0.077	0.005	0.066
Folate, total	µg	7	0	6
Folic acid	µg	0	0	0
Folate, food	µg	7	0	6
Folate, DFE	µg_DFE	7	0	6
Choline, total	mg	2.6	0.2	2.3
Lipids
Fatty acids, total saturated	g	0.422	0.026	0.363
Fatty acids, total monounsaturated	g	0.019	0.001	0.016
Fatty acids, total polyunsaturated	g	0.005	0.000	0.004
Cholesterol	mg	0	0	0

The avocado is technically a fruit - but then again, so is the tomato - botanically speaking. A medium sized avocado contains about 325 calories and 15.4 grams of fat. It isn't easy being green, unless you're money, of course!

When dieting limit but don't omit avocado from your weight loss plan. A little goes a long way in the area of taste and adds a unique flavor to recipes that might otherwise be bland. While 300+ calories is scary, if you enjoy 1/3 of a fresh avocado for about 100 calories, that's not so scary. When cut into thin slices, you can munch contentedly for quite a while. Or add a few slices to your lean ham sandwich.

English Walnuts: Enjoy 1/2 ounce for about 90 calories. That translates to 3 1/2 whole walnuts or seven halves. Add a few to salads for a nutty burst of flavor and nutrition.

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