Understanding the 5 A Day Rule
For many, hitting the target of five portions of fruit and vegetables a day can feel like a challenge. Dried fruit, with its long shelf life and portability, offers a simple and effective solution. However, the serving size for dried fruit is smaller than for fresh varieties because the nutrients, calories, and sugars become concentrated during the drying process. According to the UK's National Health Service (NHS), a single portion of dried fruit is 30g. For dried apricots, this equates to roughly three to four whole apricots, depending on their size. It is important to note that no matter how much dried fruit you eat in one day, it will only ever count as a maximum of one of your five portions. This is due to the release of sugars that can harm teeth, making it best to eat dried fruit as part of a meal rather than as a standalone snack.
Dried vs. Fresh Apricots: A Nutritional Comparison
While both fresh and dried apricots are nutritious, their concentrated nature means they differ significantly in key areas like fiber, sugar, and calories. During the drying process, water is removed, which shrinks the fruit but concentrates the remaining nutrients and energy. This makes dried apricots a potent source of fiber, iron, and potassium, but also means it's easy to consume too many calories or sugars without realising.
Nutritional differences explained
- Fiber: Gram for gram, dried apricots contain significantly more fiber than fresh ones. A serving of 5-6 dried apricots has over four times the fiber of a whole fresh one, aiding in digestion and promoting fullness.
- Vitamins: The drying process, especially involving heat, can reduce the content of water-soluble vitamins like Vitamin C. However, other nutrients like Vitamin A and potassium are largely retained or even concentrated.
- Sugar and Calories: Because the water is removed, the sugar and calories become condensed. This is why a 30g portion of dried apricots is calorically dense compared to an 80g portion of fresh fruit.
Practical Tips for Mindful Consumption
To get the most out of your dried apricots while staying on track with your health goals, consider these tips:
- Eat with meals: Enjoy dried apricots as a dessert after a meal or chopped up in a salad to minimize the impact of the concentrated sugar on your teeth.
- Combine with other foods: Pair dried apricots with a source of protein or healthy fat, such as nuts or yogurt. This helps balance blood sugar levels and increases satiety.
- Vary your intake: Remember that dried fruit only counts for one of your five a day. Make sure to get your other portions from a variety of fresh, frozen, or tinned fruits and vegetables to ensure a broad spectrum of nutrients.
- Watch for added sugars: Always read the labels when purchasing dried apricots. Some brands add extra sugar to enhance the flavour, which can increase the calorie content unnecessarily.
Comparing Dried Fruit Portions
Here is a simple table comparing the standard portion sizes of different types of fruit for your '5 a day' goal, based on official guidelines.
| Fruit Type | Portion Size (Adult) | Typical Example |
|---|---|---|
| Dried Fruit | 30g | 3-4 dried apricots or 1 heaped tablespoon of raisins |
| Fresh Fruit (Small) | 80g | 2 plums, 3 apricots, or 7 strawberries |
| Fresh Fruit (Medium) | 80g | 1 apple, banana, or orange |
| Tinned Fruit | 80g | 2 pear halves or 6 apricot halves (in natural juice) |
| Pulses | 80g | 3 heaped tablespoons of beans or lentils (counts once) |
Conclusion
In summary, three to four dried apricots, equating to a 30g portion, will provide one of your five a day. While they are a convenient source of fiber, vitamins, and minerals, their high sugar and calorie density necessitates mindful consumption, preferably with meals. Remember to vary your intake with fresh and other forms of produce to maximize nutritional benefits and reduce risks associated with high sugar exposure. For further official guidance on portion sizes and what counts, consult resources like the NHS website.
A list of 5 things to remember when eating dried apricots for your 5 a day
- 30g is one portion: A single portion is a small, measured amount. For dried apricots, this is about 3-4 pieces.
- Only one portion counts: Regardless of how much dried fruit you eat, it only ever counts as one of your five daily portions.
- Eat with meals: The concentrated sugar in dried fruit is best consumed with a meal to protect your teeth from decay.
- Check for added sugars: Look for unsweetened options to avoid unnecessary sugars and calories.
- Mix it up: Use dried apricots as part of a varied intake of fresh, frozen, and tinned fruits and vegetables.
