And how about three?
It's fall for those of you living north of the equator, and that means fresh, crisp, juicy apples are readily available once again. Where I live in the Pacific Northwest, you can spend an entire day touring apple farms and sampling the different varieties.
Apples, as well as other fruits, are naturally low in calories, fat and sodium. And they contain vitamins, minerals and fiber, making them a perfect food to enhance any meal or eat as a between meal snack.
The nutritional qualities of fruits combine to make them an ideal elixir for weight loss. Being low in calories means you can eat several servings without consuming a hefty number of calories. The fiber helps by providing bulk and making you feel full, decreasing your appetite and the desire to eat other (higher calorie) foods.
Another benefit of eating apples or other fruits is their high water content. The water, along with the fiber, further aids in making you feel full. Yet because fruits are low in sodium, they will not create excess water weight for you to carry around.
One last idea is to try having an apple BEFORE your meal. It will make you feel just that much more satisfied with your meal. And remember to always eat slowly, so that your body has time to begin feeling full before you eat too much.
Enjoy the season, and make sure to take advantage of it by including fresh fall apples in your diet plan. You might even enjoy an apple or other fruit before every meal -- and end up having to tighten your belt!
Megan Porter, RD