Dried fruit and fresh fruit are both healthy, nutrient-dense foods. Other examples of nutrient-dense foods include vegetables, lean protein and whole grains. Stick to fresh fruits and vegetables -- juices and dried fruits can quickly elevate your blood according to a study published in in the "Journal of Nutrition.". Dried fruits are very popular for a multitude of reasons! Eating fruit is associated with improved health and provides many of the essential minerals, vitamins.