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Eat Smart, Move More at Farmers Markets: Apples



Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Good source of fiber and vitamin C. Contain carotenoids and flavonoids that may be good for health.
  • Choose firm, shiny, smooth-skinned apples with intact stems. Should smell fresh, not musty.
  • The No. 1 trick to get kids to eat apples? Slice them!
  • Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.

Apple Carrot Salad

Number of servings: 4


6 carrots, shredded
2 red apples, chopped
1/3 cup raisins
6 ounces vanilla low-fat yogurt


  1. In a medium bowl, mix together carrots, apples, raisins, and yogurt. 
  2. Cover and refrigerate for several hours or until chilled before serving.

 Per serving: 160 calories; 1 g fat (trace saturated fat); 4 g protein; 37 g carbohydrate; 6 g dietary fiber; 2 mg cholesterol; 67 mg sodium.

Quick Tips

  • Try dipping apple slices into peanut butter or low-fat yogurt. Sprinkle with sliced almonds, coconut, or dried fruit for a fun snack.
  • Adding diced apples to pork chops or roasted chicken recipes is a great way to add nutrition with great flavor.
  • Refrigerate apples in perforated plastic bag away from foods with strong odors. Use within three weeks. Can be stored at room temperature, but use within seven days.
  • Wash thoroughly under running water before eating, cutting, or cooking.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

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Publication Date

July 24, 2020