People should eat at least two cups of fruit a day, and one way to make this easier is to eat dried fruit. With dried fruit, nutrients are concentrated into a smaller amount of fruit, so a 1/2-cup serving of dried fruit counts as one cup of fresh fruit, according to a 2008 article by C. Claiborne Ray published in the "New York Times."
Features
Dried fruits have had much of their water content removed. They are sweeter than fresh fruits because of this. You can find dried versions of all sorts of different fruits, including cranberries, blueberries, cherries, apples, mango, pineapple, grapes, dates, plums and apricots.
Nutrition
Dried fruits have more of some vitamins and minerals per serving than fresh fruits, including iron and potassium. However, the high heat used in the drying process decreases the amounts of heat-sensitive vitamins, including vitamin C, which are found in these fruits. Dried fruits can also be good sources of the B vitamins, vitamin A, magnesium and calcium, according to the California Department of Public Health, and they are high in dietary fiber.
Benefits
Dried fruit tends to keep well and doesn't need to be refrigerated, making it a convenient staple to keep in your pantry. This means you will always have some type of fruit handy, recommends MyPyramid. It can be used for snacking, as well as in both savory and sweet recipes. It is particularly handy when you need a concentrated source of calories, such as when you go camping, or for those who have trouble eating enough calories.
Considerations
Some dried fruits are healthier than others. Dried bananas frequently have added fat, and cranberries tend to have added sugar, for example.
Dried fruits are a more concentrated source of calories than fresh fruits, so you need to watch portion sizes carefully to avoid consuming too many calories, according to an article by Dr. Melina Jampolis published on CNN.com in 2009.
Expert Insight
Jampolis recommends fresh fruit over dried, as it is more filling, and you don't have to watch portion sizes as closely. However, Ray points out that advantages and disadvantages exist with each type of fruit. Both can be part of a healthy diet to get your two cups per day of fruit. Just try to eat fruits in a variety of different colors to maximize your vitamin and mineral intake.
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