This month, we’re “raisin” awareness about dried fruit! The most popular dried fruits are raisins, figs, apricots, prunes, and dates, but other fruits like pineapple, mango, apples, and even bananas can also be found in a dried form. MyPlate recommends 2 cups of fruit per day for most individuals. According to MyPlate, ½ cup of dried fruit is considered to be 1 cup from the Fruit Group. So, if you’re struggling to consume fruit each day, dried fruit can be a great addition to your diet. 

Did you know that dried fruit is just as nutritious as fresh fruit? It is loaded with a variety of vitamins and minerals!  Just a  ¼ cup serving of most dried fruit is a good source of potassium - a mineral that helps  nerves to function and muscles to contract. Potassium also supports a healthy blood pressure. These fruits are also a great source of fiber, which aids digestion, as well as antioxidants such as polyphenols, which help to combat stress in the body.  When fruits are dried, their nutrient content, as well as calorie and sugar content, becomes concentrated, so it’s important to be mindful of portion size when eating dried fruits. 

Dried fruit is available year round. If you’re craving juicy apricots in the middle of winter, try dried apricots for a sweet off-season alternative! When shopping for dried fruit, look for varieties with no added sugar.   Words like ‘candied’ or ‘crystalized’ mean that sugar has been added to the outside of these fruits.  You can find dried fruit in the produce, snack, or cereal section of most supermarkets. For the best deals, you can even purchase bulk quantities. 

At home, store dried fruit in airtight containers to maintain freshness. Keep in a cool, dry location like a cupboard or refrigerator. For less sticky and easier to chop dried fruit, store it in the freezer. You can use dried fruit in baked goods or combine with whole grain cereal and nuts to make a trail mix. Also try adding dried fruit to cereal or oatmeal in the morning, a salad at lunchtime, or even to your next dinner.  Remember, a little dried fruit goes a long way!

There are so many varieties of dried fruit to try - which will you try first?