Healthy Snack or Sugar Overload: Navigating Dried Fruit for Kids
Dried Fruit and Kids
As a wholefood nutritionist, one of the most common questions I get from parents is about dried fruit.
Dried fruit can seem like a quick, healthy snack option—it’s sweet, convenient, and often comes in kid-friendly packaging. But like many foods, the story is a little more complex. Let's explore the benefits, concerns, practical tips and my top picks for including dried fruit wisely in our children’s diet.
Benefits of Dried Fruit
Dried fruit can be a good source of essential nutrients, especially in small, easy-to-pack portions. It’s rich in minerals like iron, potassium, and magnesium, offers concentrated antioxidants, provides dietary fibre, and delivers a boost of energy for busy, active kids. It is also a convenient on-the-go snack, making it ideal for school lunches, travel, and emergency snacks.
Nutritional Benefits
Certain types of dried fruit offer unique nutritional benefits:
Dried apricots: Provide iron, which is essential for growing children.
Raisins: They contain boron, which supports bone health.
Dates: Provide natural energy, which is great for sporty kids.
Prunes: Aid with constipation and help support digestive health.
Dried Fruit Drawbacks
Sugar Content
Dried fruits contain around 3-4 times the sugar concentration of fresh fruit. For example:
30g of raisins has 123 mg of sugar, while 30g of fresh grapes has only 34 mg.
100g of fresh apricots has 9.24g of sugar, while 100g of dried apricots has 52.5g of sugar
The high sugar content can lead to blood sugar spikes and is a concern for overall health, especially when dried fruit is eaten frequently or in large portions. To slow down the rate of sugar absorption, it is always best to balance dried fruit with other nutrient-dense foods that are high in protein and healthy fats.
Dental Health
According to the Australian Dental Association, dried fruit can be an issue for children’s teeth. It is sticky and tends to stick to teeth. The concentrated sugars often get trapped in the crevices between the teeth, leading to prolonged acid exposure and a higher risk of cavities.
Some Nutrient Losses
Some nutrients are lost during the drying process:
Vitamin C levels can drop by up to 80%.
Some B vitamins and water-soluble antioxidants may also decrease.
Portion Control Challenges
Because of the dehydration process, dried fruit is less filling than fresh fruit, and eating more in one sitting is far easier than the same amount of fresh fruit. This can lead to excess sugar intake, and kids can prefer it due to the concentrated sugars, which intensify the sweetness.
Be Aware of Dried Fruit Products
A major concern with dried fruit is the addition of hidden ingredients by manufacturers. Many commercial dried fruits and “Kiddie” dried fruit products contain added sugars, like glucose syrup or corn syrup, preservatives like sulphites, vegetable oils, and artificial colours and flavours, which reduce their nutritional value.
Furthermore, specific processing methods can impact the nutritional quality; for example, high heat used during drying can destroy heat-sensitive nutrients like vitamin C. Therefore, combining additives and processing can turn a simple and nutritious snack into one filled with cheap, processed ingredients.
Age-Specific Guidelines for Dried Fruit Consumption
1- 3 years: 1 serve of fruit per day
Focus mainly on fresh fruits.
Avoid dried fruits due to choking hazards, concentrated sugars, and limited dental development.
4-8 years: 1.5-2 serves of fruit per day
Limit dried fruit to 1-2 tablespoons 3 times per week; aim to serve with meals rather than as snacks.
Avoid at bedtime to reduce prolonged exposure to sugars.
Emphasise a variety of fresh fruits.
Ages 9-12: 2 serves of fruit per day
Limit dried fruit to around 30g, 3 times per week, preferably served with a source of protein or healthy fats as part of a balanced snack.
Educate children on portion control and use it as an occasional addition to active-play snacks.
Teenagers
Dried fruit can be used as a convenient snack for sports.
Teach proper portioning and consider pairing with nuts or seeds.
Focus on timing, such as using dried fruit before or after physical activity.
Ensure it’s not eaten before bed due to potential to cause cavities if teeth are not brushed correctly.
Smart Shopping Guidelines for Parents
Choose unsulphured varieties and look for dried fruits with no added sugars.
Opt for organic when possible, and always check ingredient labels to ensure there are no unwanted additives.
Stick to small portions—about 2 tablespoons per serve for younger children.
Combine with protein or healthy fats to make it more satisfying and avoid blood sugar spikes.
Avoid offering dried fruit between meals or at bedtime to reduce risks to dental health.
Use dried fruit strategically for specific purposes, like sports or travel, rather than as an everyday snack.
Choose apple and berry dried fruit straps over mango, as these will be naturally lower in sugar.
Balanced Snack Combos
Mix dried fruit with nuts for a balanced trail mix.
Add to yoghurt parfaits, homemade granola, or use as a natural sweetener in cooking.
Add to bliss balls, muffins, pancakes and smoothies to replace added sugars.
My Top 4 Fruit Straps/ Roll Up Brands
Carman's Fruit Straps Apple & Strawberry: Made from 100% real fruit, this fruit strap contains no additives and is available at all leading supermarkets in a variety of flavours.
Sun Valley True Fruit Strapple Apple & Strawberry Fruit Strips: This no-nasties fruit roll-up is found in leading supermarkets. It’s a good lunchbox filler and perfect for children over 3 years of age as the serving size is bigger. There are two flavours to choose from.
Bob Snail Apple and Raspberry: This smaller serving size is perfect for younger children as it contributes less sugar overall. It's made from 100% real fruit, and there are a variety of flavours to choose from.
Final Thoughts…
Dried fruit can be a convenient and nutritious addition to your family's diet, but it's crucial to choose wisely. Remember, fresh fruit should be the primary fruit source in our children’s diets, with dried fruit offered sparingly. If your child loves dried fruit or fruit roll ups, choose options from my list above to avoid the added sugars and additives commonly found in kid’s fruit roll ups.
For more information about dried fruit, fruit roll-ups, and other products, join my upcoming webinar, Smart Shopping with Mandy: Cut Through the Marketing Hype! You will discover my top picks and get exclusive tips to navigate the supermarket like a pro. Plus, every participant will receive a comprehensive shopping guide with my top picks to make your next trip a breeze. Sign up now and start making smarter choices for your family! Places are limited, and the Early Bird special expires on the 30th of November.