Column: Amy Pleimling, Dietitian Speaks

When it comes to healthy eating in the fall, consider the good ol’ apple. Apple pies, bobbing for apples and apple cider all remind us of autumn. But consider the health benefits of the apple. The saying, “an apple a day keeps the doctor away,” does carry some weight.

Apples come in a variety of sizes and colors and have a variety of uses. Over 2,500 varieties of apples are grown and are the No. 1 fruit consumed in the U.S. Whether you bake or microwave them, or eat them raw, apples have a variety of health benefits. Plus, they are convenient! You can just bite right in for a healthy and filling snack.

Health benefits

Apples are a good source of pectin, a fiber found to lower blood fats. These fibers, both soluble and insoluble, are abundant in apples and not only keep you fuller longer, but has the ability to lower your cholesterol level when eaten regularly. Just one medium apple contains 5 grams of fiber — that’s more fiber than your average bowl of bran flakes. This fiber content and the unique carbohydrate combination have been found to help stabilize blood glucose levels as well.

Apples also contain flavonoids, a type of phytochemical that gives them their varieties of color. Flavonoids help antioxidants work. Quercetin, a flavonoid abundant in apples, has been found to help prevent the growth of prostate cancer cells and other cancers.

Apples continue to be the most economical healthy snacks with a number of health benefits. They contain no salt, trans fat, saturated fat, cholesterol or preservatives. They do contain Vitamin C, a powerful antioxidant that helps with healing, absorption of iron and boosting the immune system. Consider this fruit for frequent use in your diet.

Remember to wash well but to eat the peel. The peel provides 75 percent of the apple’s fiber and contains a number of antioxidants.

Do you know the recommended daily amount of fiber?

You should get 25-35 grams of fiber each day. An apple is 20 percent of that!

Consider these uses with apples for family fun this fall:

• Apple slaw

• Roasted apples

• Microwave applesauce

• Apples slices with peanut butter

• Apple butter

• Baked apples

• Stuffed apples

• Caramel apple oatmeal

• Apple pizza

• Apple and peanut butter sandwich or wrap

• Apple salsa (see recipe)

Apple salsa

All you need:

1 1/3 cups peeled, cored and diced apple

1 teaspoon fresh lemon juice

2 teaspoons brown sugar

2 teaspoons apricot preserves

1/8 teaspoon cinnamon

All you do:

Mix all ingredients, chill and serve with whole grain cinnamon pita chips.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Amy Pleimling is the dietitian for the Hy-Vee grocery store in Albert Lea.