An Apple a Day Keeps the Dietitian Away

September 29, 2022

As apples are the second most popular fruit consumed (bananas are first as I know you are wondering), this would justify a whole article on apples since the Fall is upon us and apple season is here. Here are some healthy ways to incorporate apples into the day:



Apples for Breakfast

If you are on the go and cannot stop for a breakfast, eating an apple in the car as part of breakfast can be a healthy and satisfying way to start the day. Also, since it is going to be getting cooler in the mornings, switching over to hot cereals such as oatmeal and cutting up an apple into pieces and putting in the microwave for 90 seconds with a little cinnamon on top can be a nice sweet snack alone or stirred into oatmeal. Another idea would be to take a whole wheat English muffin with peanut butter on top and layer slivered apples with a drizzle of honey.



Apples for Lunch

Yes, eating an apple for lunch seems like the right thing to do, but there can be variety in this as well. Slivered apples can be added on top of a salad with some brie cheese, walnuts and a light raspberry vinegarette dressing. Applesauce can also be used as an alternative at lunch especially for those kiddos at school if sliced apples seem to brown by the time they open their lunch box.



Apples with Dinner

Have you ever heard “Pork chops and applesauce….isn’t that swell” or am I the only Brady Bunch fan over here?! Applesauce makes a great pairing with something like pork for dinner, but a natural applesauce would be even better as it does not have any added sugars. There are so many great recipes with chicken with cooked apples and potatoes in the crock pot for part of a savory meal.



Apples as a Snack

Apples and cheese are a lower carb way to have a healthy snack by subbing out the crackers and it tastes delicious too. Apples and peanut butter also make a great snack, but make sure to measure out the peanut butter as each tablespoon is around 100 calories.



Apples in the Healthiest Form

It is recommended to limit any kind of juice to 6 ounces or less a day. 1 cup of apple juice is around 120 calories with 28 grams of total carbohydrates. When most people consume a cup of apple juice, this is still leaving them wanting more and needing an additional snack. There is such a satisfying feeling taking a bite of an apple with the crunch, the juiciness and the act of chewing that does not come with the juice. If apples are cut into very small slivers, one apple can go a long way and make you think that you are eating a lot more than you actually for only around 80 calories each.

The Author

Kim Kramer R.D., L.D.N., CDCES

I have been a dietitian for over 15 years and my passion is in outpatient wellness working with kids and adults to help change their eating habits. I knew from an early age that I wanted to be a dietitian, and I am enthusiastic about nutrition as it gives me joy to talk to others about healthy foods. I promote a healthy lifestyle and positive behavior changes. I have also been working in the field of diabetes for the last 7 years providing optimal diabetes management practices to those in need. In my spare time I enjoy spending time with my kids, cooking, playing the piano and working out.

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