Did you know that dried fruit can be part of a healthy diet? When fruit is dried, most of the water content is removed. The fruit becomes smaller and more compact, but the amount of calories it holds stays the same. Therefore, a cup of dried fruit contains more calories than a cup of whole fruit. The trick with incorporating dried fruit into your meals and snacks is to watch your portion size. MyPlate suggests the average adult get 1 1/2 – 2 cups of fruit each day. If you opt for dried fruit, 1/2 cup is the equivalent to 1 cup of whole fruit. Even though you’re eating less, the amount of nutrients you consume stays the same.
My favorite thing about dried fruit is that it can curb a sweet tooth. Sure, a small amount of dried fruit is high in calories, but it’s also high in nutrients. Choosing dried fruit instead of a handful of candy gives you the sweet taste you’re craving in a healthy way.
Here are ten ways you can use dried fruit as part of a healthy diet:
- In trail mix.
- In Granola
- In a popcorn mix.
- In a salad.
- In a parfait.
- In bread or muffins.
- To sweeten up a veggie dish.
- In rice pudding.
- In cookies or other desserts.
- Made into a quick snack.
Drying your own fruit is actually pretty easy. Click here if you’d like to learn a little more.
Next time you’re craving something sweet, try Breakfast Cookies with Fruit.
They’re great to have on hand for breakfast in a hurry, or for a quick snack. Try different dry fruit combinations to see what you like best. Enjoy!
Certified Nutrition Education Ambassador
Categories: Create A Fruity Dessert