Frozen fruit, after fresh, is your best option. None of the
nutrients are lost, no sugar or salt are added, and the volume of the fruits
stays the same – meaning you fill up just as quickly. Use frozen fruit in
smoothies, as a yogurt or cereal topping, or just a refreshing summer treat.
It’s a good way to get fruit that isn’t in season, and assures you that it is
perfectly ripe. – and it’s usually cheaper, too.
Canned fruit is much trickier. Unfortunately, fruit is often
canned in sugary syrup which adds unnecessary calories, and the cans themselves
can be leak BPA into the food. If you are buying canned fruit, look for things
packed in water, light syrup, or juice (in that order!) and definitely avoid
heavy syrup. Some vitamins are lost in the canning process, and some fruits
like pears will lose fiber because they no longer have their skin. Bon’App does
not recommend buying canned fruit if other options are available.
Dried fruit can be a great snack, but make sure to watch
your portion sizes! Because most of the water has been evaporated from dried
fruit, it packs a lot of calories and sugar into small volumes. A half-cup
serving of dried apricots has 156 calories and 34 grams of sugar – the USDA
recommended amount for a whole day for many people! Be careful to not overindulging
in dried fruit, but don’t cut it out of your diet completely if you enjoy it.
Happy snacking, Bon’Appers, and remember to get plenty of
fruits and veggies every day!
Thanks
ReplyDeleteFor convenience and backpacking weight management, I always go for dried fruits. They are amazing for snacking, especially during a hike. I like drying high calorie vegetables. See more here: http://survival-mastery.com/diy/food_preserv/high-calorie-vegetables.html
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