Dried fruit is very healthy, but because of specific processing, which takes out water, the final product is highly caloric food. Only 100 grams of raisins contain 500 calories. You should always read ingredient lists for extra sugar or additives and avoid those that contain it.
While processed, canned fruit is mixed with chemical additives and sugars that boost up calorific value of a product.
Keep in mind that, for example, 100 grams of fresh pineapple contains 50 calories, and a same amount of canned pineapple contains twice as much.
So the advice would be, always go for fresh fruit.
This green tropical delicacy contains essential fatty acids that that are very good for heart and cardiovascular system. But, a 100 gram of avocado contains 160 calories, which is approximately four times more than in the same amount of apples. The bottom line is – eat it, it’s healthy; just don’t eat too much.
Sweet potato is an excellent source of vitamins A and C, and many more nutritious matters. However, 100 grams of boiled sweet potato contains 86 calories, and that is multiplied by two if you make mashed potatoes with milk, oil and salt. Instead turn to green leafy vegetables, which in 100 g have only about 20 calories.
Fruit and vegetable industrial juices
When buying these kinds of products you should always read declaration. An industrial juice contains a lot of hidden sugars and salts that increases calorific value of beverage. Always try to choose a 100 % juice, sugar free.