An Apple a Day...

My dad brought home Red Delicious apples. My grandmother preferred the green Granny Smith.  I like Pink Lady apples. You’ve heard it before... “An Apple a Day Keeps the Doctor Away.”  Why?  No matter how you slice them, apples provide fiber, vitamin C and potassium. These components keep your digestion moving, support immune health and help regulate blood pressure.   

A small to medium apple can have about 4 grams of fiber and this is a good step toward 25-38 grams of fiber per day. If you have a healthy gut, you’ll have a healthier immune system. Nearly 70% of your immune cells live in your intestines.  Keeping your gut microbiome full of healthy flora that will help “keep the doctor away.”

In the store, you’ll find lunch-box-sized, medium and large apples – some seem like they are big enough to make a pie! The lunch-box-sized apple is the right portion.  Medium apples should be cut in half to be enjoyed at two different snack times. The large apples can cover several snack times.

If you’re managing blood sugar levels, pairing your apple with a protein or healthy fat is an easy way to balance the glycemic impact of the fruit. Pairing slows down the absorption of sugars and provides a more sustained release of energy. Eat your apple with a bit of chicken, some nuts or seeds, nut butter, or a slice of cheese.

Raw apples are best for optimum nutrition. Nutrients are lost in preparing apple sauce and you’ll likely eat more than a serving size. It takes about two apples to make one cup of apple sauce.

Dried apples can provide more nutrition than apple sauce because less nutrients are lost in dehydration than cooking, but keep in mind that the drying process concentrates the sugars, leading to a much higher calorie count in a smaller serving. Three pounds of fresh apples are needed to produce just half a pound of dried apples, so it’s easy to overindulge. If you do choose dried apples, be mindful of your portion size and try not to snack mindlessly on them. Fresh apples still remain the best option.

If you are allergic or intolerant to apples, fruits with similar nutrition profiles include pears, guavas, and blackberries.

When you are ready to discover more about nutrition to support your health, complete the contact form.