An apple smoothie a day keeps hunger at bay

In honor of National Nutrition Month, we invited Amy Myrdal Miller, a registered dietitian nutritionist to share a story about healthy eating and a yummy recipe that will help!

As a registered dietitian nutritionist (RDN) I’m very interested in the science of healthy eating and the art of making healthy foods delicious and craveable. In my pursuit for knowledge, I started a research study about eight years to investigate ways to get men to eat more fruits and vegetables. But here’s the catch: there’s only one subject in the study, my husband.

When I met Scott, he claimed he didn’t really like fruits and vegetables. I took this as a challenge. I was confident I could change his eating habits and improve his long-term health. People who eat the most fruits and vegetables have the lowest risk of heart disease.

While I have many success stories I can share, my biggest accomplishment is getting him to eat 4-5 servings of fruit at breakfast most days of the week.

My secret is making breakfast smoothies that include apples. I use two apples as the base of every smoothie, and from there I may add citrus fruits, fresh or frozen bananas, and frozen cherries, berries, pineapple, or mango.

Artic Granny_600pxWhat I’ve discovered is that smoothies made with apples provide energy that lasts all morning long. The pectin in apples, a type of dietary fiber, slows down the absorption of the natural sugar in the various fruits. While other fruits contain pectin, apples are known for having the highest levels, about 1 to 1.5 percent by weight. That means that about half the fiber in apples comes from pectin.

In the early days of my experiment, I noticed that when I didn’t put apples in our morning smoothie, Scott complained that he got hungry mid-morning and needed a snack. But when I used apples as the base of the smoothie he said he had energy and focus all morning long. I’ve experienced the same reaction; smoothies made with apples provide longer lasting energy for me, too.

I’m looking forward to being able to buy Arctic® apples at my local supermarket in the next few years. Making smoothies every morning takes a bit of work and planning. Being able to cut and core the apples the night before without having to worry about them turning brown is a benefit I’ll definitely take advantage of in the future!

Here’s one of our favorite smoothie recipes:

Nutrition Information per Smoothie: Calories: 350, Total Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 6mg, Potassium: 1030mg, Total Carbohydrate: 90g, Fiber: 16g, Protein: 4g.

Guest Author: Amy Myrdal Miller, MS, RDN, FAND

DISCLOSURE: Amy Myrdal Miller operates Farmer’s Daughter Consulting, which provides strategic communications consulting services to agriculture, food, and restaurant clients. Okanagan Specialty Fruits is not a client and Amy was not paid to write this blog.

 

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About Amy Myrdal Miller