Apples: The Secret to a Healthier Lifestyle

As the holiday season approaches, Kelly’s Choice Nutrition and American Dining Creations have come together to celebrate the nutritional and health benefits of apples. This seasonal fruit is rich in dietary fiber, vitamins, and minerals, making it an excellent addition to your daily meals and recipes. From grilled cheese sandwiches to slow cooker pulled chicken, apples can be incorporated into a variety of dishes, making them a versatile ingredient.

American Dining Creations follows a Fresh Difference culinary philosophy that ensures fresh, locally sourced ingredients are used in all our menus. With seasonal apples such as Cortland, Crispin, Empire, Fuji, Gala, Ginger Gold, Granny Smith, Honeycrisp, Jonagold, Macoun, and Red Delicious ready to be picked at most orchards, there is no shortage of options to choose from.

Apples are known for their health benefits, including reducing the risks of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers.

With the abundance of health benefits associated with apples, it’s a no-brainer to include this nutritious fruit in your daily meals and snacks. Whether you prefer them as a snack, in a salad, or cooked into a savory dish, there are many ways to enjoy the goodness of apples. Keep reading to learn how to fight against illness with this power-packed fruit this fall and winter season.

1. Apples Can Support A Healthy Immune System

Regularly consuming Vitamin C is beneficial for the immune system as it helps in various ways. One of the essential functions of Vitamin C is to strengthen the epithelial barrier, which is a type of tissue that acts as a shield against pathogens. Additionally, it helps to protect against environmental oxidative stressors such as pollution and radiation.

2. Apples are a Diabetes-Friendly Fruit

An apple’s soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels.

3. Eating Apples Can Support Healthy Weight Loss

Since apples are filled with dietary fiber, they can slow digestion and blood sugar rise, keeping you satiated and less likely to overeat.

4. Apples May Help Prevent Alzheimer’s Disease

Quercetin, an apple flavonoid, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties.

5. Apples Might Help Keep Your Gut Healthy

Apples contain a type of starch called pectin, which is a prebiotic. Prebiotics are essential because they help feed the “good” bacteria in your gut, boost immune function, stimulate hormone production, and help your body absorb certain minerals like calcium and phosphorus.


Check out our dietitian-approved Kale Apple Salad recipe below!

An App-solutely Amazing Recipe

Kale Apple Salad

Ingredients: 1/2 cup olive oil, 2 Tbsp fresh lemon juice, 2 Tbsp apple cider vinegar, 2 Tbsp real maple syrup, 1/2 tsp Dijon mustard, salt and black pepper to taste, 2 large bunches of kale, 1 large apple, (gala, fuji, granny smith) julienned, 2 medium carrots peeled and shredded, 3/4 cup unsalted, toasted, slivered almonds, 3/4 cup shredded sharp white cheddar cheese, 1/3 cup sliced red onion thinly sliced


  1. In a mixing bowl, whisk together olive oil, lemon juice, apple cider vinegar, maple syrup, Dijon mustard, and season with salt and pepper to taste. Let it set in the fridge while preparing the remaining salad ingredients.
  2. Prep kale leaves from stalks or from bag by rinsing and running leaves through a salad spinner to dry well. In batches on a cutting board, gather and bunch kale leaves together and slice creating ribbons.
  3. Transfer kale to a large bowl along with apples, carrots, almonds, cheddar cheese, and red onion.
  4. Whisk the dressing again then pour over salad. Toss well to evenly coat.
  5. Enjoy!

*Dietitian Tip: Add grilled chicken, grilled salmon, or sauteed tofu to boost your protein!