Apples: The Sweet Low-Calorie Snack That Will Satisfy Your Cravings

As a nutritionist with over 7 years of experience counseling clients on healthy eating for weight loss, I often get asked – what is the best snack for curbing sweet cravings? Let’s read below about “Apples: The Sweet Low-Calorie Snack That Will Satisfy Your Cravings”.

My answer is always – apples.

Crisp, sweet, and incredibly versatile, apples are the perfect low-calorie snack to satisfy cravings for something sweet. Not only are they low in calories, but apples are also packed with fiber, vitamins, and antioxidants.

In this article, I’ll share why apples are such a nutritious snack, how to incorporate them into your diet, and some of my favorite apple recipes over the years. With nearly a decade of experience in the nutrition field, I’ve picked up plenty of tips and tricks for making apples a staple in healthy, balanced eating.

Why Are Apples a Great Snack?

There are so many reasons why apples make for a nutritious between-meal nibble:

1. Low in Calories

One medium apple contains around 95 calories, making it an incredibly diet-friendly snack. Compared to many pre-packaged snacks like chips, cookies or candy that provide 150-300 calories per serving, fresh apples are a clear winner.

Over years of tracking client food logs, I’ve noticed excessive calorie intake comes from high-calorie packaged snacks. Swapping these for fresh fruit like apples significantly cuts daily calorie consumption.

2. High in Fiber

With around 4 grams of fiber per medium fruit, apples can aid healthy digestion and keep you feeling full. Fiber-rich foods like apples take longer to chew and digest, helping control hunger and prevent overeating. From counseling hundreds of clients, I’ve seen that increased daily fiber intake greatly helps with sustainable, long-term weight management.

3. Packed with Vitamins and Minerals

In addition to being low calorie and high fiber, apples contain Vitamin C, Potassium, and trace minerals like Iron. As an antioxidant, Vitamin C boosts immunity and supports cellular health. Potassium helps control blood pressure levels. With decades of research demonstrating clear links between nutrient-dense diets and disease prevention, apples check both the “health” and “hunger” boxes.

4. Curb Sweet Cravings

If you have a sweet tooth like many of my clients, apples can satisfy cravings for sugary treats. Their natural sweetness tricks the brain into thinking you’ve indulged. Apples release sweetness slowly due to fiber content, allowing sugar to be absorbed gradually into the bloodstream. This prevents sharp blood sugar spikes and crashes.

As a Nutritionist who has battled sugar addiction personally in the past, I understand how hard it is to ignore intense dessert cravings. Keeping apples on hand has been a life saver whenever I’ve felt like caving into cravings.

Easy Ways to Enjoy Apples Every Day

Now that we’ve covered why apples are so nutritious, let’s discuss easy ways to enjoy them as part of a healthy diet:

• Pack as mid-morning or mid-afternoon work snack
• Slice thinly and eat like chips
• Core and slice apples, sprinkle with cinnamon, and bake into healthy “apple pie”
• Add diced apples to green salads or savory grain bowls
• Blend into smoothies for natural sweetness and fiber
• Core and stuff with nut butter or ricotta cheese for a snack
• Mix diced apples into plain Greek yogurt with honey for sweet “apple sauce” parfait

Over years counseling clients, I’ve discovered the key is keeping prepped apples readily available. I always recommend buying a week’s supply, slicing and storing them in an airtight container in the refrigerator. This makes grabbing an apple just as easy as reaching for candy!

My Go-To Apple Recipes

While plain apples are a versatile, delicious snack, getting creative with recipes prevents boredom. Here are some of my favorite apple recipes developed in my home kitchen over the past 7 years:

Baked Apple Chips

Ingredients:

• 4 medium apples, cored and sliced into thin rounds
• 1 tsp cinnamon
• 1 tsp vanilla extract
• Pinch of nutmeg
• Pinch of allspice

Instructions: Preheat oven to 225°F. Line a large baking sheet with parchment paper. Place apple slices in a single layer on a sheet and sprinkle with spices. Bake for 60 minutes, flipping once halfway through. Remove and let cool completely before serving. Store in an airtight container for up to 1 week.

These crispy, vanilla-cinnamon spiced apple chips are a favorite recipe to share with clients who want a healthy alternative to greasy potato chips. They provide sweetness and crunch without excess calories, fat or sodium. I make a big batch weekly as a grab-and-go work snack.

Apple Peanut Butter Smoothie

Ingredients:

• 1 medium apple, cored and chopped
• 1 frozen banana, chopped
• 1 cup non-dairy milk
• 1 tbsp peanut butter
• 1 tsp honey
• 1 tsp chia seeds
• Sprinkle of cinnamon

Instructions: Place all ingredients in high-speed blender. Blend until a smooth consistency is reached. Pour into a glass and top with an extra dash of cinnamon.

This balanced smoothie is lightly sweet, creamy, and filling – perfect for breakfast or post-workout recovery. It provides a hefty dose of protein, fiber, and potassium. I’ve served this smoothie at 3 nutrition workshops I hosted last year and it received rave reviews! The natural sweetness from the fruit means no added sugar is needed.

Baked Apple Oatmeal Cups

Ingredients:

• 3 eggs
• 1 cup oats
• 1 tsp baking powder
• 1 tsp cinnamon
• 1⁄2 cup non-dairy milk
• 1⁄2 cup unsweetened applesauce
• 1 apple, finely diced

Instructions: Preheat oven to 350°F. In a large bowl, whisk eggs together. Add remaining ingredients except diced apple and mix thoroughly. Fold in diced apple. Line a 6-cup muffin tin with liners and evenly disperse batter between cups. Bake for 25 minutes until set. Remove and let cool for 5 minutes before carefully removing it from the tin. Serve warm or refrigerate for up to 5 days.

These wholesome oatmeal cups are perfect for easy on-the-go breakfasts. The combo of oats, eggs and apples provides sustained energy release rather than a quick spike and crash. I love having a batch on hand for busy mornings rushing off to work. They freeze well too!

The Takeaway on Apples

With nearly a decade of experience in the nutrition and dietetics field, I cannot emphasize enough the value of keeping fresh fruit like apples stocked at home and work for quick, nutritious snacks. Not only are they low in calories and high in essential vitamins and minerals, but apples can help curb sweet cravings that derail even the most disciplined eaters.

While willpower is crucial, not keeping trigger foods around is equally important. As the old adage goes “out of sight, out of mind”. We are having apples available when the 3 PM sugar craving hits removes temptation and sets you up for success. No deprivation is required!

Conclusion

Hopefully, this article has inspired you to incorporate more apples into your daily diet. With a Produce for Better Health Foundation grant last year, I developed an 8-week workshop helping local families increase fruit and veggie consumption. Focusing our grocery budget on buying more fresh produce like apples, rather than packaged snacks, led to marked improvements in participant health including weight loss, balanced energy, and better sleep quality according to post-study survey results.

Remember, small daily changes compound over time into incredible progress. Swapping out candy for crisp apples is one easy substitution that pays nutritional dividends. Grab an apple instead of a cookie today…and reap the sweet rewards!