Dried and canned fruit is another story. "Dried fruits are condensed, which means they contain more sugar per serving than fresh fruit," shared Kubala. "Similarly, canned fruits in heavy syrup are loaded with sugar."
The emphasis on these options here is moderation as well. "Dried fruit can make a perfectly healthy snack for children. I always tell parents to dole out a portion of their kid's favourite dried fruit and mix it with a serving of nuts or seeds for a boost of healthy fat and protein," suggested Kubala. Mixing dried fruit with a source of healthy fat or protein like pumpkin seeds can even help regulate blood sugar.