Marking the start of a new season, September brings a natural opportunity to return to more balanced eating habits, while finding the right balance between family life, work and wellbeing.
After weeks of travel, barbecues, restaurant meals and, more often than not, the occasional cheeky snack, nutrient-rich foods can help bring greater balance back to everyday meals. The World Avocado Organisation shines the spotlight on this superfruit: avocados are a particularly versatile choice, providing fibre, healthy unsaturated fats, vitamins and minerals in one naturally nutrient-dense food. They can be easily incorporated into everyday meals, helping families add nutritional value without feeling restricted.
Registered Dietitian and paediatric nutrition expert Lucy Upton highlights the importance of taking a realistic approach to family nutrition as children and parents return to their usual routines. Clashing schedules and eating preferences can present challenges for families. Upton encourages parents to focus on small, achievable changes rather than striving for perfection at every meal. As avocados are suitable for all ages, from baby-led weaning to child-friendly recipes, it’s a single ingredient that works for all the family.
Supporting gut health
A change in routine, diet and meal patterns during the summer can mean that digestive health becomes a priority when returning home. With the stress of getting back into the school and work routine, it’s more important than ever to support healthy habits. Avocados contain 6.7 grammes of dietary fibre per 100 grammes, which contributes to normal digestive function for children and adults alike. According to the NHS, 2 to 5-year-olds need about 15g of fibre a day and 5 to 11-year-olds need about 20g. Simple and delicious recipes like the avocado and chocolate energy balls can be made in advance and help support regularity and sustain energy throughout the school or workday.
“Busy schedules, selective eating and the increasing reliance on convenient foods can all make it harder for families to prioritise fibre-rich choices. The good news is that improving fibre intake doesn’t require a complete overhaul of the family diet – small additions to familiar meals can make a meaningful difference,” says Lucy Upton, registered nutritionist
Packed with essential nutrients
Avocados provide a variety of vitamins and minerals that contribute to normal body function. They are a source of potassium, which contributes to normal muscle function and the maintenance of normal blood pressure, as well as folate, which contributes to normal psychological function and the reduction of tiredness and fatigue. This gives children the energy and brain power they need to start the school year right.
They also contain vitamin E, which contributes to the protection of cells from oxidative stress, and vitamin K, which contributes to normal blood clotting and the maintenance of normal bones.
A source of heart-healthy fats
Avocados are naturally rich in good fats. These healthy unsaturated fats are an important part of a balanced diet, and replacing saturated fats contributes to the maintenance of normal blood cholesterol levels. Adding avocado to meals can therefore be a simple way to incorporate more unsaturated fats into the diet while adding flavour and satisfying texture.
Helping create satisfying meals
The combination of fibre and good fats in avocado makes it a satisfying addition to any meal or part of a healthy snack. Its versatility makes it a staple for meal planning as everyone gets back into routine after the summer. Whether you’re craving sweet or savoury, avocado can help turn simple ingredients into balanced, nutrient-rich meals from supplementing salads to baking into bread rolls.
“Healthy eating doesn’t have to mean a complete overhaul of how a family eats. I often encourage parents to think about ‘nutrition by addition’. Looking at what is already on the plate and asking, ‘What could I add?’ Adding avocado to toast or a sandwich, stirring vegetables or pulses into a familiar dish, or simply introducing one new food can all add nutritional value without adding complexity. The goal isn’t a perfectly balanced plate at every meal, but a varied and balanced diet across the week.” adds Lucy.
A simple addition to a September reset
The post-holiday period does not need to involve restrictive diets or detox programmes. The body has its own natural processes for dealing with waste, while a varied and balanced diet provides the nutrients needed to support normal physiological functions.
Instead of trying to compensate for summer indulgences, September can be an opportunity to focus on consistency: eating a wide variety of fruit and vegetables, choosing sources of fibre, vitamins and good fats, staying energised and maintaining an active lifestyle. Avocado offers a simple and tasty way to bring nutrient density back to the plate and support a balanced eating routine as summer gives way to autumn.
