Dipping one of America's favorite fruits in yogurt is a healthy and filling option.

» More: Fall the best time to grab the apple

We are a culinary culture of dips and sauces. Tasty, yes, but don’t forget the calories and fat grams. But some spreads such as peanut putter pack in protein — and mixed with the apple make a great mid-day snack. Just remember portion control when it comes to these sweeter dressings.

Nutrition information: 1 apple

Calories 65

Total Fat 0.2g

Total Carbohydrates 17.3g

Dietary Fiber 3.0g

Protein 0.3g

Eat this, a healthy dip option with an apple

Yogurt: Any flavor, non-fat or low-fat

Sure, it’s not chocolate but its creamy texture and sweet taste seem more sinful than it really is. Not to mention, yogurt is much more calorie-friendly than those apple dips. You can dip the apple into the yogurt or slice it up and add it in. And the portion serving control is done for you.

Good flavors: Vanilla or French Apple.

INstride Pick:

KROGER’S LITE NONFAT FRENCH APPLE

Indulgent with cinnamon swirls and it’s the cheapest dip out there selling for under 50 cents.

1 container

Calories: 80

Total Fat: 0g

Cholestrol: 5mg

Sodium: 135 mg

Potassium: 260mg

Total Carb: 12g

Fiber: 1g

Sugars: 9g

Protein: 7g

CREAM CHEESE LOW-FAT

1 oz (about two tablespoons)

Calories: 56

Total fat: 4g

Cholesterol: 15mg

Sodium: 132mg

Total Carb: 2g

Fiber: 0

Sugars: 2g

Protein: 2g

CHOCOLATE CHIPS (MELTED FOR DIP)

1 oz

Calories: 150

Total fat: 10g

Cholesterol: 5g

Sodium: 25mg

Total carb: 15g

Fiber: 1g

Protein: 2g

PEANUT BUTTER (REDUCED FAT)

1 oz

Calories: 146

Total fat: 10

Fiber: 1g

Sugars: 3g

Protein: 7g

Cholesterol: 0g

Sodium: 151mg

Total Carb: 10g

CARAMEL/BUTTERSCOTCH

2 tablespoons

Calories: 103

Total fat: 0

Cholesterol: 0mg

Sodium: 143mg

Total Carb: 27g

Fiber: 27g

Protein: 1g

Source: NutritionData.com

Caramel is another friend to the apple this time of year but comes with more calories.