Does an Apple a Day Keep the Doctor Away?

Apple season is here! Does an apple a day keep the doctor away? Maybe not, but they’re low in calories and loaded with nutrients. Apples are one of Americans favorite fruits. Take advantage of apple season and stock up on locally grown New York apples. Read more about apple nutrition and tips on how to incorporate them into your diet.

Remember when your parents took you apple picking as a child (and you kept picking all the mushy ones on the grass …). Apple picking is a fun way to spend a weekend afternoon. Or if you prefer to add in a little activity, try biking to your local apple orchard … as I did this weekend to The Orchards of Concklin, N.Y. An 80 mile round trip bike ride from NYC (including lots of fun hills).  At that point, I was looking for apple pie – not apples!

Nutritional content of apples
Apples are a great snack because they are filling, crunchy and take a while to eat. They also have a low glycemic index. You can eat them whole or slice them. Here is the nutritional content of one medium apple (5.5 oz):
Calories: 80
Fat grams: 0
Sodium: 0
Carbs: 22 grams
Sugar: 16 grams
Fiber: 5 grams

Apple useage chart
Did you know that there are over 20 varieties of apples? Some have a moderately sweet taste, while others are more tart. And some apples taste best eaten raw while
others are often preferred for cooked dishes (apple pie, applesauce). Check out this Apple Useage Chart for tips on how to use your favorite apples.

Health benefits of apples
Apples are a good source of dietary fiber, vitamin C and disease fighting phytochemicals. Studies have shown that the nutrients in apples may play a role in decreasing heart disease and cancer. Check out this link to learn more.  (pic is of my riding companion picking out an apple)

Dirty Dozen
Keep in mind that apples are one of the “Dirty Dozen” fruits/veggies on which pesticide residues have been most frequently found. You may want to purchase organic apples – or if non-organic, wash them well under water. If you do purchase non-organic apples, try asking your grocer about the kind of wax used to protect the apple’s surface during storage or shipping. Carnauba wax (from the carnauba palm tree), beeswax, and shellac (from the lac beetle) are preferable to petroleum-based waxes, which contain solvent residues or wood resins. *  obtained from Whole Foods website.

Tips to eat apples
1. Snack on apples for a low calorie filling snack. Adding a little protein such as peanut butter (2 tsp = 90 calories) or cheese (1 oz = 100 calories) can hold off hunger for hours.

2. Adding chopped apples to your salad will add taste, crunch and fiber.

3. Craving something sweet? Try a baked apple for a dessert. Add a little brown sugar and a dash of cinnamon

4. Not a veggie lover? Try braised red cabbage with apples.

5. Make homemade applesauce.

6. Find some new recipes. Check out Eating Well recipes (this site lists the nutritional content). The Bok Choy Apple Salad is good!  NewYork Apple Country also has recipes, though the nutritional content isn’t listed.

Maybe an apple a day does keep the doctor away!