Food Focus: By Monica Cengia Dietitian


Quick Bits About A Fueling Favorite

Trying to lose weight? Include apples in the plan!
Apples are a great source of dietary fiber, and dietary fiber helps aid digestion and promote weight loss. One study showed that overweight women who ate just 300 grams of apples— that's the equivalent of three small fruits a day — lost more weight on a low calorie diet than women who did not add fruit to their diets.

An Apple a Day Really Can Keep the Doctor Away!

*** Apples are a rich sources of antioxidants, which are thought to protect the body against oxidative cell damage, minimizing your risk for certain diseases.***

  • Consuming more apples greatly reduces the incidence and number of breast cancer tumors.
  • Apples may improve memory and learning along with protecting brain cells against Alzheimer’s disease.
  • Taking a bite out of an apple could take a bite out of your risk for colon and lung cancers.  
  • Apples contain pectin & quercetin which, along with antioxidants, help reduce the risk of heart disease, stroke, asthma, prostate cancer, and type 2 diabetes.
  • Apples and apple juice are two of the best sources of the mineral boron, which may promote bone health.

Simple Ways to Add Apples into Your Diet:
  • Make applesauce a side dish for your meal.
  • Add apple slices to your hot or cold breakfast cereal.
  • Mix in apple chunks with a cup of yogurt or salad.
  • Snack on an apple for an afternoon energy burst… try a different variety everyday of the week.
  • Substitute applesauce for oil in some baked goods such as, cakes, brownies, and muffins. This cuts calories and fat.
  • Drink a small refreshing glass of 100% apple juice.

Shopping Tip To Peel or not to Peel?
Eat the peel! It contains two-thirds of the apple's fiber. One study of Red Delicious apples showed that the skin contains more than six times the antioxidants than the fresh!

Different Serving Sizes:
  • 1 medium apple (about the size of a tennis ball)
  • 1/2 cup applesauce
  • 6 oz. of 100% apple juice
  • 1/3 cup dried apples
  • 1/2 cup chopped, cooked, or canned apple

Food Focus Reicpes

Sweet Potato & Apple Casserole

Serves 6. Each Serving = 134 calories, 0 fat, 3 g fiber (without sugar: 94 calories, 21 g carb)

3 medium apples
1/2 tsp. nutmeg
3 medium sweet potatoes
1/4 tsp. salt (optional)
1/4 cup orange juice
1/4 cup sugar (optional)
1 Tbsp grated orange peel (optional)

Wash and prick sweet potatoes with a fork. Microwave on high for 8 minutes. Remove the skins and slice into half-inch slices. Peel apples and slice crosswise into 1/2-inch rings. Combine salt, sugar, nutmeg, and orange peel into a small bowl. Alternate slices of sweet potatoes and apples in a deep 1-1/2 quart casserole dish. Sprinkle sugar mixture over each layer. Add orange juice & cover. Microwave on high for 6 minutes. Source:

Prepared by: Jacqueline Fisher, Medical Dietetics Student- The Ohio State University, Copyright 2005.

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