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Janet Bond Brill, PhD, RDN, FAND, LDN Nutrition, Health and Fitness Expert
610.419.0611 | janet@drjanet.com
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Today's Nutrition Tip
Dried fruit...yes or no?
Dried fruits have pros and cons associated with them. Dried fruits such as raisins are a highly nutritious and portable sweet snack. Filled with antioxidants, fiber, iron, potassium and selenium, raisins are a healthful alternative to sugary, empty calorie snacks. The downside of dried fruits is that they are dehydrated, so they have lost the bulk of water; hence, they are highly concentrated sources of calories and sugar. Considering that most of us are battling the bulge, eating the fresh fruit versus the dried is always a calorie-wise choice. Let's make a few comparisons to drive home this point:
  • 1 cup of grapes contains approximately 62 calories; 1 cup of raisins, 493 calories.
  • 1 cup of blueberries contains 84 calories; 1 cup of dried blueberries, 480 calories.
  • 1 cup of fresh pineapple chunks contains 82 calories; a 12-ounce package of dried pineapple, about 1,100 calories!
The bottom line is that dried fruits are a nutritious snack, especially if you're on the go and need a quick source of energy. However, a piece of fresh fruit, such as an apple, is just as portable, more nutritious and a far better choice for weight control. that said, just a touch of dried fruit can spice up any recipe so remember...a little goes a long weigh!
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