An estimated 33% of all Americans skip at least one meal a week in favor of snack foods*. A bad idea? Only when the choice is a high-calorie, low-nutrition treat such as potato chips. Well-balanced snacks, like those that include fresh apples, help maintain energy levels, stabilize blood sugar levels and ward off between-meals hunger pangs.

Some tips for enjoyable, nutritious apple snacks:

Crunch time. Peeled or not, whole or in wedges, apples offer a sweet pick-me-up around the clock.

Say cheese. Pair crisp apple wedges with an interesting cheese (goat cheese, Jarlsberg or pepper jack, for example) and some multi-grain crackers.

Take a dip. Skip the high calorie mayo and sour cream dips. Instead, scoop apple slices into lemony hummus or a garlicky cannellini bean dip.

Keep your cool. Add diced apples, or cooked, to a morning smoothie made with orange juice, yogurt and banana.

Greek It! Dip apple slices into creamy Greek-style yogurt or your favorite low-fat variety.

Break time. Freeze a batch of high-fiber apple-bran muffins and thaw them as needed to enjoy with a cup of coffee or tea.

Get saucy. Microwave peeled apple slices and toss in the food processor with a splash of dry red wine and spices such as cardamom to taste. You’ll have homemade applesauce in minutes.

Classy treat. Substitute well-dried apple wedges in any recipe for chocolate-covered strawberries. Coat with finely chopped walnuts or pecans.

Kid appeal. Serve apple chunks with kid-friendly dips with a peanut butter, honey, ranch dressing or flavored yogurt.

Drink it. Choose an apple juice or cider that is 100% juice. For an even lighter beverage, add equal parts seltzer or sparkling water to apple juice or cider.

*(Packaged Facts 2007)

Tuna Apple Pita Pockets
1 small cored apple, chopped
1 small celery rib, sliced
1 tsp. lemon juice
1 small onion, chopped
1 can 7-ounce tuna, drained
1 Tbsp. fresh dill weed or 1 tsp. dried dill weed
1/2 cup low-fat mayonnaise
4 small pita pockets
4 large lettuce leaves

Add apple and celery into a medium-size bowl. Sprinkle with lemon juice. Add onion. Add tuna to bowl with dill and mayonnaise. Mix well. Cut each pita bread in half and place a lettuce leaf in each. Stuff with tuna mixture. Serve.

Yield: 4 servings

The U.S. Apple Association (USApple) is a nonprofit membership association primarily made up of growers, packer/shippers, marketers and processors. Through government affairs, nutrition research and consumer education, industry information, membership services and National Apple Month programs, USApple strives to provide all segments of the apple industry the means to profitably produce and market apples and apple products. To learn more, visit www.usapple.org.