I eat 1/4th to 1/2 avocado every day. Generally, I try to make meals that are 1/4 'protein' (usually beans but can be tofu, tempeh, seitan, etc), 1/4 grains or starchy vegetables and 1/2 non starchy vegetables. I add various fats to my meals. It varies though based on what I might want to eat.
You can't out-exercise poor eating habits.