Fall means the start of school, soccer and football seasons, cooler weather, and apples. Vermont designated the apple our state fruit in 1999, and while Vermonters eat a lot of our local apples, almost 80 percent of the Vermont apple crop is sold out of state. Everyone knows that apples are a healthy food, but here are some apple facts that might be new to you:

- Apples contain no fat, sodium or cholesterol; three nutrients that contribute to heart disease.

- One apple contains 5 grams of fiber, or 1/5th of your daily fiber requirements. Enjoy eating apples with the peel intact, since 2/3 of the fiber in apples is found in the skin.

- You'll feel more full and satisfied after eating a whole, fresh apple instead of eating applesauce or drinking apple juice or cider. One study showed that when healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15 percent. Since meals in this study averaged 1,240 calories, a reduction of 15 percent meant a reduction of 186 calories, or about 60 more calories than a medium-size apple.

- Apples contain several different phytochemicals that help protect our body against cancer and heart disease. The bulk of the phytochemicals are located in the apple skin, another reason to avoid peeling apples.

- Apples are a low-glycemic index food, causing a more gradual increase in blood sugar levels.

- 70 percent of the apples grown in Vermont

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are Macintosh.

- Store apples in the refrigerator to keep them fresh and crisp longer.

Enjoy apples from our local orchards, or perhaps your own backyard, for the delicious taste, satisfying crunch, and health benefits.

Lynn Grieger, RD, CDE, cPT is a health, food and fitness coach in Manchester and online at www.LynnGrieger.com. She enjoys Jonamac apples as well as a slice of Vermont's state pie - apple, of course.