We’ve all got the memo about eating five portions of fruit and veg a day: in fact, some nutritionists recommend eating ten portions. However, there is some confusion around dried fruit: does it count as a portion or not? The good news is that a 30g portion of dried fruit does count, and it’s a very versatile option.
Here’s a look at how to get the optimum balance of fresh and dried fruit in your diet.
When you want to pack in nutrients
Dried fruit is essentially fresh fruit with the water removed, which means that the nutrients and sugars are more densely concentrated. To get the most health benefits, choose organic dried fruit that is free from preservatives and other additives, and is grown without the use of artificial fertilizers and pesticides.
Dried fruit such as apricots, raisins and dates are a great source of fibre, vitamins and antioxidants. They are also naturally sweet and perfect for snacking when you need a quick energy boost, or for adding to cereals or baking. Dried fruits will last in your store cupboard for up to a year, and are ideal for travel as no peeling or refrigeration is necessary.
For an all-round superfood that also has a long shelf life, go for goji berries. This fruit is exceptionally rich in beta carotene, amino acids and iron, plus several other trace minerals. These compounds have a huge range of potential health benefits, from warding off tiredness and fatigue to protection against oxidative stress.
When you want a hydrating snack
Fresh fruit has a high water content, which makes it naturally filling and hydrating. It is also lower in calories than dried fruit, because the sugars are less concentrated. This may be a consideration if you are on a fat loss diet or you struggle with portion control. Fresh fruit is perfect for making smoothies and juices, and fruit salads for summer desserts.
However, the quality of fresh fruit can vary when it is out of season and has been stored or transported long distances. It can also be tricky to eat it at just the right moment, when it is neither sour and unripe nor over ripe on the verge of going rotten.
Some fresh fruits need to be stored in the refrigerator, and can be inconvenient to consume as a portable snack if they require peeling, or are prone to spilling juice or seeds.
Opt for a mixture
Ultimately, the ideal scenario would be to include both fresh and dried fruits in your diet. This makes it easier to consume your five (or ten…) a day, and gives you more options if your fresh fruit has gone past its best, or you simply haven’t got time to wash, peel and chop a piece of fruit.
For the best quality dried fruits, go for organic options that support sustainable farming methods and have no unnecessary additives.