Celebrate National Apple Month in October by trying a new variety of apples - maybe a sweet and juicy Braeburn or a super-sweet Fuji. There are over 300 types grown in this country alone. Apples are perfect for healthy snacking. They’re naturally cholesterol-free, low in fat and sodium, and a good source of potassium. One medium-sized apple (about 5 ounces) offers 5 grams of fiber in just 80 calories. Most of the fiber in apples is from pectin, a cholesterol-lowering soluble fiber similar to that found in oat bran and dried beans, which also helps control appetite and energy level. That means snacking on apples not only tastes great, it gives you an energy boost and may prevent you from over-eating at your next meal. To get the most fiber, eat the whole apple, including the peel. The more highly processed apples become, the lower their fiber content:
- Medium apple with skin = 5 grams fiber
- Medium apple, peeled = 2.5 grams fiber
- Applesauce, ½ cup = 1.4 grams fiber
- Apple juice, ½ cup = 0 grams fiber
Enjoy the taste and nutrition of apples throughout the day:
- Microwave chopped apples with cinnamon and serve over pancakes or waffles.
- Add diced apples to tuna or chicken salad.
- Enjoy apple slices with reduced-fat sharp Cheddar cheese on whole grain crackers.
- Sauté sliced apples and onions in a little olive oil, add a dash of nutmeg and serve with chicken or pork.