In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares how to utilize apples and pears this fall.

You’ve heard the phrase, “An apple a day keeps the doctor away.” Well, fall is the perfect time to take advantage of that strategy. Both apples and pears are in season from August through October. These hand-held fruits are packed with nutrients and make a perfect snack.

Apples

There are many different types of apples, but you may be familiar with popular ones such as McIntosh, Granny Smith, Fuji, and Gala. Some are better for snacking, while others are ideal for baking. For example, the best apples for baking include Golden Delicious, Granny Smith, Pink Lady, and Honeycrisp. For snacking, choose Fuji, Red Delicious, or Gala.

Apples contain important nutrients like fiber, vitamin C, potassium, and antioxidants. The fiber in apples includes both insoluble and soluble types, which help keep us full and feed our beneficial gut bacteria. These fibers are found in both the skin and the flesh of the apple.

Insoluble fiber does not dissolve in water and is not digested. It absorbs water in the intestines and helps prevent constipation.

Soluble fiber, on the other hand, dissolves in water. Its gel-like consistency helps stool move through the digestive system effectively. This type of fiber also feeds the good bacteria in our gut.

Apples contain natural sugars like glucose and fructose, but they tend to rank lower on the glycemic index. This means they won’t raise blood sugar levels as much as other foods.

Pears

There are also many varieties of pears, which are great for savory or sweet dishes—or simply as a handheld snack. The pectin (a type of fiber) found in both pears and apples makes them excellent choices for jams and jellies.

Pears are rich in vitamin C, vitamin K, and potassium. Those with deeper-colored skin, such as red varieties, offer similar antioxidant properties to apples.

Compared to apples, pears have a similar nutrient profile. Some sources even suggest that pears have slightly more fiber—about 4–5 grams per serving, compared to 3–4 grams in apples.

Both fruits are low in calories, making them great as a side or a snack. For a more balanced snack, try pairing them with a high-protein fruit dip!

High-Protein Fruit Dip

• 1 cup cottage cheese
• 1 tablespoon honey
• 1 teaspoon vanilla
• Juice of half a lemon

Instructions: Blend all ingredients until smooth. Serve with your favorite fruits.
Offers about 14 grams of protein per serving.

Pear and Apple Salsa

• 1 pear, finely chopped
• 1 apple, finely chopped
• 2 kiwis, peeled and finely chopped
• 1 orange, peeled and finely chopped
• 1 tablespoon honey
• 1 teaspoon lemon juice

Instructions: Combine chopped fruit in a medium bowl. Drizzle honey and lemon juice over the top. Serve with cinnamon graham crackers.