Turkey and dressing and…apples for Thanksgiving.

It’s apple-picking season and time for all things apple! They’re delicious, nutritious, and convenient to eat! 

‍An apple a day keeps the doctor away!

This is true if the apple is organic, not pesticide/herbicide-laden and grown from trees that are in soil with nutrients needed to grow strong fruit. Some researchers say that it would take 26 of the grown apples on these farms to come close to the nutrition found in the apples of the 1960’s and 70’s. That was before many of the approvals of chemical use and other genetic engineering.

Between green or red apples, which is the healthier apple? The one that you will eat! Both are rich in antioxidants, pectin, quercetin, and flavonoids to protect body cells from oxidative stress and damage. They are particularly good for heart, bowel and liver health. They make an easy-to-carry, tasty snack. When paired with a healthy fat or protein, it will not be so quick to raise your blood sugar levels and leave you very hungry in an hour or so.

As for which variety is “healthier,” each has its own nutritional benefits. One medium apple is 104 calories and 27 good carbs! Green apples may contain slightly more fiber and less carbohydrates and sugar than red apples. So, for those being extra careful with their carb and sugar intake, green apples come out on top, but the difference isn’t huge.

If antioxidants are your focus, then red apples win over the green. But again, the difference is small. Red apples contain higher amounts of anthocyanins which are found in the red skin and offer antioxidant and anti-inflammatory benefits.

Both red and green apples are full of vitamin C, high in fiber that is good for gut health, and a soluble fiber called pectin, which is good for heart health as it helps to lower LDL (the bad) cholesterol.

Beware! You can also lower the health factor of apples by cooking them, adding sugar and turning it into apple sauce. Even more so by turning the apples into apple pie!

Some states on apple pie

A single 1/8 piece of a pie with a 9-inch diameter or 1/6 of an 8-inch diameter piece of pie will contain between 277 and 296 calories respectively depending on the height of the pie. A total of 57% of the calories come from carbohydrates, 42% from fat and a meager 3% from protein. You’ll also consume 18 to 20g of sugar in a single piece! And if you for each half cup scoop of ice cream that you pile on, you will add 137 calories, 7.3g of fat mostly saturated fat, 16g of carbohydrates, and 4g of sugar with a meager 2.3g of protein.

Eating excessive amounts of calories over the holidays is not a good idea for any of us. Those excessive calories can lead to obesity and ongoing conditions. But remember, it’s not what you eat from Thanksgiving to New Years that creates our health or weight problems, it’s what we eat from New Years to Thanksgiving! So don’t wait until January to “start” to make changes…make them now!

Healthy Holiday Pro Tips

Goal: I will come through the holidays at the exact same weight I am now. 

• Action Step #1: I will add an apple to my daily nutrition choices.
• Action Step #2: I will stay active daily throughout the Holidays.
• Action Step #3: I will keep my appointments with my First Stop Health providers on my care team throughout the holidays to stay motivated to maintain my health and wellness goals.

Happy Thanksgiving! Enjoy your “special occasion” food and eat mindfully in full control of your choices to help maintain your healthy waistline and future longevity plans. We’re here to help!

Care you will love.

Feel healthy and strong with these easy nutrition tips! If you're looking for tips for how to maximize your nutrition, schedule a visit with a First Stop Health registered dietitian. First Stop Health coaches can also help you reach your health goals! You can schedule a visit to talk about lifestyle changes to ensure you have enough energy to enjoy your everyday. Schedule a visit with a First Stop Health coach to get started!