Raisins are a nutritious snack and a tasty topper for salads and oatmeal, but only if you balance your diet with a variety of other healthy foods. By including raisins as part of a diet that includes plenty of fresh fruit and vegetables, whole grains and lean protein, you'll stay full, satisfied and healthy. Talk to your doctor before making any changes in your diet, especially if you have allergies or health conditions.
Nutrition Facts
Raisins may look like pieces of shriveled dog food, but they're actually grapes that are dried in the sun or with the use of a food dehydrator. Raisins are nutritious and may provide you with a boost of energy, but they're also high in calories and sugar. A 1/4-cup serving of raisins contains 130 calories, no fat, 10 mg sodium, 31 g carbohydrates, 2 g dietary fiber, 29 g sugar and 1 g protein. Raisins also contain small amounts of iron and calcium.
Raisins in Moderation
Raisins eaten sparingly are nutritious as a snack or as part of a meal, but like all dried fruit, they are high in calories. Eating raisins at every meal, or eating more than one or two servings a day, may cause weight gain and raise your cholesterol levels. Instead, enjoy raisins in moderation. Eat one handful of dried fruit per day, recommends MayoClinic.com in the article "Top 5 Lifestyle Changes to Reduce Cholesterol."
Healthy Snack Ideas
Even if your children turn their noses up at fruit, they may enjoy sweet, chewy raisins as a snack. Spread peanut butter on a few celery sticks, then sprinkle a few raisins on top for a quick snack between meals. Substitute raisins for sprinkles on ice cream to add a serving of fruit to your child's dessert. For a nutritious snack on the go, combine almonds, walnuts, peanuts and raisins in a small plastic bag and bring along your do-it-yourself trail mix in your purse or backpack.
Healthy Meal Ideas
Raisins add sweetness and an extra serving of fruit to breakfast, lunch or dinner. For breakfast, sprinkle your oatmeal with raisins instead of sugar or syrup. For lunch, enjoy a salad topped with raisins -- the salad will be so flavorful, you can go easy on the dressing. For dinner, add a sprinkle of raisins to veggies or mashed potatoes. You'll add a hint of sweetness that will turn your traditional side dish into a culinary knockout.
References
- MayoClinic.com; High-Fiber Foods; November 2009
- University of Maryland Medical Center; Trans Fats 101: A Suggested Menu for Every Meal; April 2007
- Fruits & Veggies: More Matters: Raisins
- MayoClinic.com; Top 5 Lifestyle Changes to Reduce Cholesterol; May 2010
- Fruits & Veggies: More Matters: Top 10 Ways to Enjoy Raisins
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