Can an apple a day really keep the doctor away?
Apples and pears are rich in dietary fibre, especially soluble fibre which slows your digestion, allowing you to absorb nutrients. Adequate dietary fibre is essential for proper functioning of the gut and has been related to risk reduction for a number of chronic diseases including heart disease, certain cancers and diabetes.
The even better news is we’re in the right time of the year in Australia and New Zealand for crispy fresh apples and firm delicious pears, and with so many varieties, there is sure to be one to suit your taste.
Make sure you eat the skin – as the bulk of the fibre and vitamins (A, C, B’s) are stored in the skin of fruit. Apples and pears also provide several essential minerals, including calcium, iron, magnesium and phosphorus. Relatively low in energy, a medium apple or pear provides 95 to 100 calories (approx. 400kJ). Plus there’s nothing better than the crunchy and nutritious skin of an apple! Yum!!!
Fun fact: The world's largest apple peel was created by Kathy Wafler Madison on Oct. 16, 1976, in Rochester, New York. It was 52 meters! Wowee, do you think you could get close?
Eat them as is or…
Use fresh apples and pears as snacks, side dishes or added to a main, salad or dessert:
- Boost your Vitamin A and C with some stewed apple or pear (plus a little honey if really necessary) on your morning brekkie porridge.
- Crunch on a filling apple or a pear mid-morning or mid-afternoon when your sugar levels are low and need a lift.
- Rocket, pear and walnut salad or our Waldorf Agnolotti Salad are both classic combos you must try! These are both simple salad recipes for any occasion.
- Find your favourite Betty Crocker cake mix and add diced apples or layer sliced pear on the top with a drizzle of honey. The Chocolate Pear And Ginger Dessert Cake recipe is sure to impress.
- And to finish…slice fresh apple or pear and add to your cheese platter. When it comes to cheese and fruit you can never go wrong. The only decision you’ll have left is to decide what fruit to mix with what cheese.
How many apples and pears?
As with all healthy foods, fruit portion control is important. The Australian Dietary Guidelines recommend two serves of fruit per day for adults.
What’s a serve you of fruit ask? Well, dear friends, one serve is approximately 150g (roughly providing 350kJ) or:
- 1 medium apple, banana, orange or pear
- 2 small apricots, kiwi fruits or plums
- 1 cup diced or canned fruit (no added sugar)
Yum, all we need to know about fruit! BRB - making a delicious bowl of fruit salad.
This article contains general information. Please consult your healthcare professional for specific advice for your personal situation.