Apple Nutrition
7 Habits of Weight Loss

Apple Nutrition, Or...
An Apple A day...

Whether you choose to sink your teeth into a Granny Smith, a Jonathan, a Fuji or a Gala, apple nutrition can’t be denied.

Apples are just good for you!

In the United States we grow about 2500 different varieties, though you are only likely to encounter up to a dozen or so of those in local supermarkets.

Apples supply natural sugar which gives you a quick burst of energy and, like most fruit, are low in calories.

The average calorie value of an apple is somewhere between 70 and 80 calories with approximately 20 grams of carbohydrate. Apples are rated low on the glycemic index which means they supply a steady stream of sugar to the blood rather than a sudden spike and so do not turn to fat easily. Other apple nutrition facts indicate that apples are a good source of potassium, fiber and vitamins A and C. They also contain small amounts of iron, calcium and phosphorus.

As with all fruits and vegetables, vitamins are concentrated in the skin, so you will get more nutrition from the apple if you eat it skin and all, but even if you don’t like the skin, the apple is still packed with nutrition, so eat it anyway with or without the skin.

Apples as a Versatile Ingredient

Apples keep without refrigeration, don’t require knives and forks to eat and don’t need condiments such as salt and pepper or salad dressing to make them taste good. You can eat them right out of the orchard or you can add them as an ingredient to salads, fruit salads and salsas. Try chopped apple and mango salsa with a squeeze of citrus, a waldorf salad with greens and chopped walnuts, or a fruit salad with bananas and strawberries. Apples add nutrition to just about any meal. Try fried apple rings dusted with cinnamon as an accompaniment to pork chops or apple and onion sautée with grilled pepper steak.

Getting Kids to Eat Apples

Can’t get your kids to eat their green beans? Slice an apple and arrange the slices on a plate. Set them down on the table while you get the rest of the meal ready. See how quickly your children will chomp on this finger food while they wait for dinner and then you won’t have to worry if they don’t eat their vegetables. Interlace slices of apple with cucumber, tomato, or fruit such as an orange, or a kiwi fruit and you will be augmenting the apple’s nutrition with an even wider selection of vital minerals and vitamins. Serve them while you wait for the pizza delivery and your kids will have devoured them before the doorbell rings, or set them on the table while you microwave the lasagna and watch them disappear before the dinger dings.

Apple nutrition is too good to miss. Apples are a staple in diets across the world. We have known this for centuries even before people studied nutrition, but we have scientific evidence now to back up our intuitive knowledge of the goodness of apples. So make sure you cash in on this nutritious and versatile fruit. There are so many ways to serve this fruit, you are bound to find a way to make it work in your family’s eating habits.
Philip Kustner

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The information found in and throughout The 7 Habits of Weight loss ( is not intended as a substitute for the advice or treatment that may have been prescribed by your physician.
Information found here should NOT be construed as definitive or binding medical advice and is NOT intended to diagnose, prescribe, nor endorse any brand of products or services. Always seek the advice of your physician or other qualified health provider prior to starting any new weight loss or exercise regimen or with any questions you may have regarding a medical condition.