Dried Fruit

Gaining extra calories, vitamins, minerals, and antioxidants is easy with dried fruit. Depending on the fruit, the exact nutritional value can vary. For example, prunes have 209 calories in a half cup (87 grams), while raisins have 247 calories in a half cup (83 grams).

According to studies, dried fruit has micronutrients that are 3–5 times more concentrated than those in fresh fruit and is high in fiber and antioxidants. Dried fruit contains a lot of natural sugars as well, so it's ideal to eat it with a healthy protein source to reduce any potential blood sugar impacts. For a filling breakfast, combine your favorite dried fruit with coconut yogurt or oatmeal. You can also combine it with nuts and seeds to make a delicious trail mix. It can also be included in protein shakes.