How to Enjoy Dates in the Diet?

 By Zarifah binti Aziz | Published on June 20, 2022

The following are some of the reasons why dates can help you in losing weight:

How to Enjoy Dates in the Diet?

Date Shake

The natural sweetness of dates makes for a delicious shake that will be difficult to resist and can help you satisfy your sweet tooth. To make an excellent shake, start by adding them with yogurt or milk in a blender and blend until smooth. 

Remember not to add sugar because the sweetness will come from the dates so you can cut off the extra calories. You can also add flavorings such as flavored milk or flavored yogurt if wanted. It’s important to remember to remove the seed before blending it.

How to Enjoy Dates in the Diet?

In Salad

To enhance the flavor of a fruit or vegetable salad, add dates. Before serving, add the dates and toss them in with the salad. They have a wonderful flavor and are also nutritious. It is suitable for breakfast or as a snack.

Wraps with Dates

To sweeten your tuna salad wraps or chicken salad wraps, add dates.

In Trail Mix

Mix dates with your favorite nuts, such as almonds, peanuts, pecans, and walnuts, as well as other dry fruits or seed like dried cranberries and sunflower seeds, to make your own trail mix. They are a healthy snack that can make you feel filled for longer, which can help you lose weight.

How to Enjoy Dates in the Diet?

In Baked Goods

Dates can be used to enhance the sweetness of baked goods such as cakes, cookies, pies, and even cupcakes. The dates are chopped into smaller bits before being added to the baked goods, and the amount of dates used is up to you.

Other way to add dates in your diet:

  • Breakfast: Add dates to oatmeal, granola or breakfast cereal.
  • Dessert: By slicing dates into smaller pieces, you can add them to your dessert or put them on top of it.
  • Energy balls: Blend dates, unsweetened coconut, and walnuts in a food processor. Before molding the dough into balls and cooling them until ready to serve, add a pinch of vanilla and a pinch of salt. It is appealing to children and acts as a healthy yet tasty snack.


Mary West. (2021). Can dates help with weight loss?. MedicalNewsToday. Retrieved from

Sarika Rana. (2017). 6 Interesting Ways to Include Dates (Khajur) in Your Diet. NDTV FOOD. Retrieved from

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