Dried fruit can be said to be a snack suitable for all ages and young. Compared with fresh fruits, dried fruits have a sweeter taste and many people like to eat them. Moreover, dried fruits are lightweight and convenient, and are also very suitable for carrying out.
However, not all "dried fruits" are healthy and suitable for children to eat.
For example, the dried fruit below has a sodium content of as high as 9278mg/100g, which scared me.
You should know that for children aged 1 to 4, the appropriate intake of sodium is only 700mg/d. If you eat like this, you will exceed the standard in minutes! And excessive sodium intake will increase the workload of the kidneys, causing damage.
Source: "Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition)"
So it is really important to choose the right dried fruit for your child and eat the right dried fruit!
Today, let our old friend, Teacher Jia Mei, make a popular science for everyone on dried fruits. When buying it for children in the future, you will not get into tricks.
After the fruit is dried and dehydrated, and transformed into dried fruit, most of its nutrition is retained, and many of it is even concentrated in . For example, carbohydrate (that is, what we often call sugar), dietary fiber, and minerals such as calcium, potassium, magnesium, and iron.
Let’s take raisins and grapes as examples to take the ingredients comparison:
and Some blue, dark red, black purple fruits are rich in anthocyanins and other antioxidant ingredients, and most of them will be preserved and relatively concentrated. This is also one of the reasons why people are keen to eat dried fruits such as blueberries, cranberries, blackcurrant , etc., because the fruit peels have richer anthocyanins and dietary fiber.
dried fruits have advantages and disadvantages. After fresh fruits are "dehydrated" and dried fruits, the water-soluble vitamins in , such as vitamins C and B vitamins, will suffer varying degrees of loss. But overall, the nutritional value of dried fruits is still good.
It is also worth noting that when the fruit becomes dried fruit, because the sugar in is concentrated, the energy per unit volume of dried fruit is also relatively high. Therefore, you should not eat too much dried fruit at once to avoid excessive sugar and energy intake without realizing it.
Dried fruits are usually made by drying fresh fruit whole or sliced (air-dried, baked), freeze-dried or sun-dried . This simple production only removes moisture and some water-soluble nutrients, and will not affect most of the nutrients. This type of dried fruit can be eaten appropriately for children.
For example, the following two dried fruits are the only fruits in the ingredient list, so you can buy them for your child to eat with confidence.
In addition, some dried fruits are not only simply removed from moisture during the production process, will also extend the shelf life and enhance the taste by adding salt, sugar, spices or frying. This type of dried fruit is not suitable for children to eat.
For example, dried mango with sugar is not recommended for children to eat.
Fried crispy dates is not recommended for children to eat.
In addition, pineapples may be soaked in salt water and then dried during processing. Therefore, even if there is only fresh pineapple in the ingredients, it is recommended not to eat it if you can, and eat less if you can.
If you are really worried about selling it outside, you can also prepare an air fryer to make at home.
① Clean the fruit before making, and remove the skin, core and other unedible parts according to the actual situation.
② "Big" fruits such as apples, peaches, mangoes, etc. can be cut into slices or strips.
③ According to the instructions for using the air fryer, just set the temperature and time.
It is recommended to give babies a try to choose fresh fruit so that the baby can feel the taste, shape, size, etc. of fresh fruit.
html After the age of 23, you can try "pure dried fruit" for your children, that is, the ingredients list is only dried fruits of fruits, or homemade dried fruits.
dried fruits do not have a special recommended amount, but first of all, does not recommend using dried fruits instead of fresh fruits . Just try a small amount, for example, it is equivalent to dried dates , and a small handful of dried blueberries are enough.
In addition to eating dried fruits directly, there are many good ways to eat them, such as: soak in orange slices and apple slices in water; dried blueberries and dried strawberries are eaten in yogurt, etc.
can also be eaten with staple food to add a sweet and sour taste to the staple food. It is recommended to add a few dried fruits after the rice or porridge is cooked, to avoid heating at high temperature for a long time, losing the nutrition in the dried fruits or destroying the taste.
Finally, it is important to note that after eating dried fruit, you should rinse your mouth with boiled water in time to prevent tooth decay ~
Reference materials:
[1] "Reference intake of dietary nutrients for Chinese residents (2013 Edition)"
[2] "Chinese Food Ingredients Table (Second Edition, Volume 1)"
