Dried fruits can be a contributing factor to both a healthy diet and an unhealthy diet. The difference depends on the quantity of the food consumed in relation to the overall calorie content requirements and intake of the individual. Caution must be used with dried fruits because of the high caloric content within a relatively small serving size.
Moderation
With any food, or fluid content for that matter, moderation is the key. Being cognizant of your consumption of calories is an important factor in dietary health. This does not necessarily mean that you must count calories of your entire dietary intake, but it does mean that you should have some means and knowledge to be able to determine if you are taking in more, close to the same or fewer calories than your body is using for energy throughout the day.
Serving Size
Dried fruits are more concentrated than whole fruit, so it may just be easier to eat a larger serving size with dried fruits than you would have with whole fruits. An example would be if you take two identically sized apples and cut each into six equally sized pieces; dry one of the apples and leave the other alone. The calorie content would be similar if you ate any combination of the slices. The problem with dried fruit is that the pieces or servings become smaller, so it is easy to consume much larger quantities, or calories, within one sitting.
Vitamins and Minerals
Another consideration with dried fruits is that unless you are drying them yourself and eating them immediately, they are likely to contain preservatives such as sodium metabisulfite treatments, or at least citric acid. The act of dehumidifying fruit decreases the vitamin C content, along with other vitamins and minerals. According to the Centers for Disease Control and Prevention, the three most common ways to dry fruit are solar, in the oven and with a dehydrator. Dried fruit is more calorie dense than fresh, so consider eating half the amount you would of the regular fruit.
Convenience
One of the greatest benefits of dried fruit is the convenience factor. Dried fruit has a different texture and consistency than fresh fruit, which may be better for combination food applications such as adding to cereal or oatmeal. Another consideration is that with dried fruit you can mix many different types, so the variety in a serving may make it more appealing than it would be to simply eat one banana or apple.
Water
Water is another consideration. According to the Food and Nutrition Board, daily water intake should be approximately 2.7 liters for women and 3.7 liters for men. This requirement is met through both liquid and food sources. Therefore, eating dehydrated foods limits your water intake from this source. A person eating this type of food should increase their water intake to ensure adequate hydration.
Healthy or Not?
Dried fruits can be an attribute to a healthy dietary regimen. If a person has an option between a serving size of potato chips and a serving size of dried fruit, it's better to have the fruit. If the option is between a serving of fresh fruit or dried fruit, fresh is probably the better choice. The key is moderation and controlling caloric intake to meet the body's nutritional requirements. Going beyond this amount can be unhealthy and lead to storage within the fat cells, no matter how healthy or unhealthy the food's nutritional profile may be.
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