To me, fresh fruit is better than dried fruit. You get a ton of nutrients, fiber, and it's unprocessed.
It's rich water content will give you some hydration as well as satiety (fiber helps w.the satiety too).There's nothing better than biting into a juicy pear...am I the only one who drools over the Harry & David's pear ads?
However, dried fruit can be a good substitute sometimes for energy-on-the go.
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Pros:
Easily accessible
No watery mess when eating
No pit/core/seeds to discard of
Fiber does not get destroyed in drying process
Mix with nuts for a high calorie snack if needed for high energy activities (hiking,biking,marathon)
Shelf-stable longer than fresh
Cons:
- Less volume (all the water is taken out!) 1/2 cup dried fruit= 1 cup fresh fruit
- Additives in some brands (sulfates, sugar)
Some vitamins may be destroyed with exposure to light, oxygen, sulfur dioxide,or if they are boiled and pastuerized.
How to pick a good dried fruit:
The fewer ingredients the better:
Check the ingredient list for any dried fruit...you don't want a product that has many additives such as sulfates or added sugar. Fruit is naturally sugary (fructose)..so you want to look for 'sugar' in the ingredient list to see in any was added on top of that. If you do like a dried fruit that has added sugar just be sure to note those calories will count as "discretionary calories" (calories from added fats, alcohol, and sugars. Most people can afford around 200-250 discretionary calories a day if weight loss is not intented).
Fiber-rich
Check the label- you want a fruit with atleast 2 grams of fiber per serving.
Tips for eating:
Stick to a serving
To keep calories in check. Servings can be as small as 1/4 cup sometimes.
Add to recipes
Such as muffins & baked goods for added nutrients :)
Add to oatmeal or cereal in the am (raisins), salad for lunch, and make a trail mix for an afternoon snack.
My fave?
Trader Joe's Apple Rings...Highly addictive.
110 calories per 10 rings, with 4 grams of filling fiber. No additives :) I'll have a handful of theses for an afternoon snack sometimes!
