The Appeal of the Apple

A is for apple: appealing, appetizing and available all around.

Studies show the nutrients and fiber in apples have health benefits that range from better digestion to lower cholesterol, says Nelda Mercer, R.D., an American Dietetic Association spokeswoman. A medium apple -- about 3 inches in diameter -- contains about 3 grams of fiber if you eat the peel. Fresh apples also offer a good dose of vitamin C.

With obesity on the rise, Ms. Mercer notes that it's lowest among those who regularly eat fruits and vegetables. "Apples are a convenient, wash-and-go fruit to eat," she says. And your choices are growing. Apples come in some 7,500 varieties, with new ones on the market each year.

Ms. Mercer offers these tips to entice kids to eat more apples:

• Tuck an apple into a child's lunch bag or pocket.

• Chop apples up for salads.

• Put fresh or dehydrated apples in cereals.

• Add apples to stuffing and pancakes.

• Substitute applesauce for some of the fat when you bake breads and muffins. Try two-thirds oil and one-third applesauce.

• Put peanut butter on apples for a healthy and satisfying after-school snack.

• Bake an apple with brown sugar and raisins in the center, with a bit of butter to add richness -- "the way my mother used to do," she says.