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The study authors also noted that avocado eating was associated with better overall diet quality, as well as better intake of vegetables and fruits as a whole. April 2009, 23 (Meeting Abstract Supplement) 553.1. 2009. A milk exchange is usually 1 cup or 8 ounces. It’s effective, easy to do and does not require counting calories. This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating less carbs. Although the findings are frustrating, not all hope is lost, Hall said.