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Headed to the orchard? Use your apples in this easy, healthy recipe

Siddhi Shroff

Siddhi Shroff

Written by Siddhi Shroff, a registered dietitian at the UK Markey Cancer Center.

Fall is here! And that means apple season is upon us.

Many people look forward to apple festivals, trips to orchards and all the tasty apple treats, such as pie, cider and doughnuts. Although these seasonal favorites can be loaded with added sugars and refined ingredients that can be unhealthy when consumed in excess, fresh apples offer many beneficial nutrients for your health.

Apples are a good source of fiber – a large apple provides about 5g, or about 20 percent of your daily recommended intake. They’re a good source of vitamin C, too, which is essential to the growth and repair of tissues in the body, such as cartilage, bones and teeth. Vitamin C also helps heal wounds and form scar tissue. Additionally, apples are also low in calories and low in fat, which can help with weight maintenance.

Here’s even more reason to incorporate apples and other fruits and vegetables into your diet: According to the American Institute of Cancer Research, current evidence shows that diets high in foods containing dietary fiber can lower the risk of colorectal cancer, and diets high in fruit could lower the risk of cancers of the mouth, pharynx, larynx and lung.

Here’s an easy, healthy and delicious recipe that uses our favorite fall fruit:

Healthy Cinnamon Skillet Apples

Adapted from Healthy-Liv

Ingredients:

  • 1/2 cup water.
  • 6 fresh apples, any type you prefer.
  • 1-2 teaspoons cinnamon.
  • 1/2 cup chopped walnuts or pecans, optional for topping.

Directions:

  1. Toast nuts in a medium skillet over medium-low heat for six to eight minutes or until slightly fragrant. Remove from skillet.
  2. Peel and chop apples into small, fairly uniform pieces. Turn the skillet onto medium-low heat and add water. Next, add apples and cinnamon to taste, stirring and cooking until apples are softened over six to 10 minutes. If the water evaporates, add a little more water as the apples cook.
  3. Add cooked apples to serving bowls and top with toasted nuts. You can also let the apples cool and stir them into plain or vanilla yogurt. Store leftovers in the refrigerator for up to five days.

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7 tips for healthy eating habits this fall

Siddhi Shroff

Siddhi Shroff

Written by Siddhi Shroff, a registered dietitian at the UK Markey Cancer Center.

Fall is nearly here! Cooler weather and autumn colors are great, but it’s easy to get caught up in the processed foods of the season: candy corn, apple pie, and of course, pumpkin spice in just about everything you can imagine.

Ready to turn a new leaf on your eating habits this fall? Here are a few tips to consider.

1. Prepare meals and snacks ahead of time.

Cook when you are not hungry to prevent overeating, and store extra portions immediately to save them for future meals. Also, keep some healthy snacks ready in the fridge or pantry. Doing so may help you avoid reaching for junk food like cookies, candy or other quick options.

2. Eat frequently.

Make time for three meals and two snacks per day. Be sure to stop when you feel full to avoid feeling “stuffed” or sick from overeating.

3. Get plenty of fiber in your day.

Adults need approximately 25 grams of fiber per day. Getting the right amount in your diet can help to reduce blood cholesterol and may lower the risk for heart disease, obesity and Type 2 diabetes. Vegetables, fruits and whole grains are all great sources of fiber. These foods can provide a feeling of fullness with fewer calories.

4. Cut back on sugary foods.

Fight the urge to snack on Halloween candy, and avoid other foods and drinks that contain added sugars. These can easily pack on unnecessary calories throughout your day. Try to be conservative with items like soft drinks, sweetened coffees/teas, cookies, doughnuts and pastries.

5. Choose lean meats and protein.

Choosing lean meats and sources of protein can help cut calories over higher fat choices. Try lean cuts of beef or pork, along with poultry sources like turkey and chicken. Some other great sources of protein include eggs, nuts, seeds, beans and peas.

6. Try fruit for dessert.

Dessert is a great occasional treat. But if you have a sweet tooth, try swapping your dessert for some fresh fruit (apples are great this time of year) to save calories.

7. Save room for dairy.

Dairy foods provide nutrients such as calcium, potassium, vitamin D and protein, and are great for improved bone health. They can reduce the risk for osteoporosis, cardiovascular disease and Type 2 diabetes, and can also help lower blood pressure. Include low-fat or fat-free milk, yogurt or cheese in your day for a tasty way of gathering nutrients.

References: ChooseMyPlate.gov


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