A Fiber-Rich Diet With Apples by Elizabeth Pivonka, Ph.D., R.D., Produce for Better Health (NAPSA)—Apples are the most varied food on the planet. Thelist of colorful apple varieties tops 7,500, including more than 2,500 varieties grown in the U.S. All are an excellent source of dietary fiber. This tasty, portable fruit contains 80 calories and approximately five grams of dietary fiber per medium apple. Recent studies show apples may promote weight loss; especially good news for over 60 percent of Pivonka ——™ the population that is either overweight or obese. Studies show eating a high fiber diet can promote post-meal “satiety.” As a result, dieters may feel full for longer. Research also shows eating a high fiber diet can reduce total calorie intake and, as a result, contribute to overall weight loss. Aim for about 14 gramsof total dietary fiber for every 1,000 calories you consume, or about 28 grams for women; 35 grams for men. Along with fiber, diets including 5 to 9 daily servings of colorful fruits and vegetables help insure a wide variety of important nutrients and phytochemicals. Eat at least one or two servings from each color group (red, yellow/orange, white, green and blue/purple) every day. Each colorful apple variety has its own unique flavor and best uses. Some, Fuji, Gala, McIntosh, Pink Lady and Red Delicious, excel as snacks. Others, Golden Delicious, Granny Smith, Jonagold, Jonathan and Rome Beauty, are better for cooking. The quick and colorful recipe, Apple Chicken StirFry, calls for baking apples. For more recipes and information, visit www.usapple.org and www.daday.org. Apple Chicken Stir-Fry 1 pound boneless, skinless chicken breast, cubed 2 tablespoons vegetable oil % cup onion,vertically sliced 1 cup (2 medium)carrots, thinly sliced 1 teaspoon dried basil, crushed 1 cup fresh or frozen Chinese pea pods 1 medium baking apple, cored andthinly sliced 2 cups cookedrice Stir-fry chicken cubesin oil in nonstick skillet until lightly browned and cooked through. Removefrom skillet. Stir-fry onion, carrots and basil in same skillet until carrots are tender. Stir in pea pods and 1 tablespoon water; stir-fry 2 minutes. Remove from heat; stir in apple and cooked chicken. Serve hot over cookedrice. Makes4 servings. Nutritional Information per serving: calories: 323, total fat: 8.5g, saturated fat: 1.1g, % calories from fat: 23%, % calories from saturated fat: 3%, protein: 29 g, carbohydrates: 31g, cholesterol: 66 mg,dietary fiber: 2.8g, sodium: 102 mg. Note to Editors: Eighty-first in a series of monthly 5-A-Day columns. More stories at www.napsnet.com and search: “Pivonka.”
