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From the School Dietitian:
September 1, 2001
It’s a fact: Children eat what they like, and refuse what they don’t like. Parents are constantly challenged to ensure their kids’ nutritional needs are met — especially the recommendation by health authorities to eat five or more servings of fruits and vegetables a day.
The solution? Apples.
Most kids will happily devour apples because they are sweet, crunchy, and fun to eat, but say no when it comes to other fruits and vegetables. Apples are a favorite for parents because they’re fat-free, sodium-free, cholesterol-free, and an excellent source of fiber. Apples and processed apple foods take-along treat is a fun and easy way for kids and parents to get the recommended five servings or more of fruits per day.
What counts as a serving of fruit?
- One medium (154 gram) apple, about the size of a tennis ball.
- 6 ounces of 100% apple juice or cider.
- ½ cup of applesauce.
- ¼ cup of dried apples.
As kids begin filling up their days with schoolwork and soccer games, here are 20 quick and easy tips for busy parents to ensure their families continue to stay on their way to 5 A Day with apples.
20 Easy Ways to Get Your Apple a Day (Or More)
- Bring on the brain freeze. Stash apple juice boxes in the freezer to make apple-slices for an after school (and after work) treat.
- Keep an apple stash available. Stash dried apples in your car’s glove compartment for a quick snack on the go.
- Sprinkle on some crunch. Add a little crunch to your favorite salad by sprinkling on crunchy apple bits.
- Savor your sweet tooth. Spoon canned apples over low-fat pound cake for a tasty, yet elegant, dessert.
- Energize your day. Mix apple chunks into hot cereal or put them on pancakes to energize your breakfast.
- Get your apples on the fly. Pack an apple in their backpacks for a quick snack on the go.
- Take a dip. Dip apple slices in vanilla low- or no-fat yogurt for an easy snack.
- Zap it. Microwave a cored apple in a little juice or cider for a quick, low-calorie dessert.
- Twist and shout. Give breakfast a twist by skewering breakfast sausages with apple wedges to make breakfast kebobs.
- Switch the chips. Replace potato chips in sack lunches with crispy apple chips.
- Wake up and apple up. Alternate the morning routine by eating a warm bowl of applesauce instead of oatmeal or cold cereal.
- Get gooey. Top apple slices with honey and raisins for a quick snack or healthy dessert.
- Have a sandwich. Add a twist to your ordinary PB&J sandwich by adding crunchy apple slices.
- Scream for apples. Let your kids make dessert by cutting an apple into several smaller pieces and topping the pieces with vanilla ice cream and their favorite sundae toppings.
- Swap the pop. Serve cold apple juice instead of a soft drink with meals.
- Get stuffed. Scoop out the center of an apple and stuff it with granola, chopped banana, and raisins.
- Make snack time fun. For a quick snack or simple appetizer, serve apple wedges along with chunks of reduced-fat cheese.
- Fiddle with fondue. Cut up pieces of apple for kids to dunk in their favorite chocolate or cheese dip.
- Go wild with toppers. Sprinkle shredded apples on top of yogurt or ice cream.
- Get “jiggy” with apples. Add diced or sliced apples to your favorite flavor of Jell-O.
