To prevent overeating when you have a snack, it helps to have the snack food already portioned for you. Although you can buy any number of commercially portioned snack foods in individual bags, nature has done a very good job of portioning snack foods that will cost you much less money and offer many more health benefits.

The weight, fiber and water content make the apple more filling than the cookies. If you are craving something sweet and crunchy, an apple may satisfy your taste the natural way (with no added artificial flavors or colors).

There are some benefits from apples that do not show by comparing nutrients on a food label. The fiber in apples is mostly the soluble fiber called pectin, which helps lower blood cholesterol. And although apples are not particularly high in the antioxidant vitamins A and C, apples are the most concentrated source of flavonoids, which studies show help reduce the risk of heart disease and cancer.

If you are wondering which type of apple will give you the taste you are looking for, there is no better way to find out than to ask the vendors at the Cayuga County farmers markets. Just tell them whether you like tart or sweet, soft or crunchy, and they will recommend the best choice. In fact, you are likely to get a sample to taste. Buy a good supply to keep in the fruit bowl, in your car and in your desk drawer so that you are prepared when you need a satisfying snack.

To sample Scrumptious Apple Salad, stop at the Cooperative Extension table Thursday, Oct. 4, at the Auburn Farmer's Market (and be sure to ask Becky what kinds of apples are in the salad she is serving).

Visit www.cce.cornell.edu/ cayuga for more nutrition information and easy recipes.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.

Compare and contrast

A piece of fruit is usually less than 100 calories and is more

filling than the equivalent calories from chips or cookies.

Here's how an 80 calorie (medium size) apple compares with

a 100 calorie bag of cookies:

Apple Snack pack

Weight 5.5 oz .81 oz

Total Fat 0 2 g

Carbohydrate 22 g 20 g

Sodium 1 mg 160 mg

Dietary Fiber 5 g Less than 1 g

Vitamin A 2% 0

Vitamin C 8% 0

Water 4 oz 0

Scrumptious Apple Salad

Makes 8 servings

3 red apples, washed but not peeled

3 yellow or green apples, washed but not peeled

1 cup raisins

1/2 cup dried cranberries

8 ounces low fat vanilla yogurt

Cinnamon to taste

Dice apples into a large bowl. Stir in remaining ingredients and serve immediately or refrigerate. Can be served as a salad, dessert or snack.