Healthy eating for weight loss includes mixing things up so we don’t end up dreading yet another boring salad. In order to keep going with healthy eating for weight loss, it’s important to eat foods that are satisfying and that keep us feeling full for some time.

The old English proverb “An apple a day just might keep the doctor way” might just be true. Heirloom apples now come in an almost endless variety, including Spartan, Fuji, Jonagold, and Liberty, which are all ideal for this apple salsa recipe. They not only are apples sweet, but they take time to chew and keep us feeling full for a long time due to their high fiber content.

A recent study in Food Chemistry explains why apples are a good choice for healthy eating for weight loss. Apples contain fiber and polyphenols, which don’t get digested until they’re fermented in the colon. According to the lead food scientist conducting the study, these compounds are gobbled up by friendly bacteria. They also help counteract the bad bacteria that thrives on junk food. Restoring the microbial balance is now recognized as one of the keys to reducing chronic inflammation, which is associated with an increased risk of obesity.


Why Apples Should be Part of your Healthy Eating for Weight Loss Plan


• They satisfy 1/5 of your daily fiber needs

• They contain pectin, a type of fiber that keeps you feeling full

• They have flavonols, which may lessen the risk for certain types of cancer

• Their red colored peel contains anthocyanins, the same ingredient as in red wine, which might help fight heart disease

• Their polyphenols help regulate blood sugar and decrease the risk of developing type 2 diabetes


For a new take on salsa, try adding apples.

Fresh Apple Salsa Recipe for Healthy Eating for Weight Loss

Ingredients (12 servings)

• 2 cups diced peeled Spartan apple (about 3/4 pound)
• 1/2 cup diced red bell pepper
• 1/3 cup fresh lime juice
• 1/4 cup diced red onion
• 1/4 cup minced fresh cilantro
• 1 tablespoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 jalapeño pepper, seeded and minced


1. Combine all ingredients, stirring well.

Nutrition (per ¼ cup serving)
Calories: 21
Fat: 0.1 g
Protein: 0.2 g
Carbs: 5.7 g
Fiber: 0.8 g

Click here for this healthy eating for weight loss recipe for apple salsa.