An avocado a day is the start to a healthy diet

An avocado a day can play a key role in making your diet healthier.

It’s a great substitute for refined grains and sodium—and people who eat one for breakfast seem to make healthier food choices throughout the day, say researchers from Penn State’s Department of Nutritional Sciences.

Only 2 percent of Americans regularly eat an avocado, so the researchers wanted to find out what happens when people make the fruit an integral part of their diet.

They recruited 1,008 participants who either carried on with their usual diet for the 26 weeks of the study or started eating an avocado every day.

Those who ate an avocado started to eat a healthier diet, and it replaced less healthy options.  The participants also started eating more vegetables.

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