Dates and Low Fat Diet

How Does Low Fat Diet Works?

When it comes to maintaining a low fat diet, it’s important to limit the amount of dietary fat consumed to less than 30% of daily calories. This includes limiting cholesterol, saturated fat, and trans-fat. Dates and low fat diet are good combo because they contain very little fat. In fact, a 100-gram serving of dates, or about 4 to 5 dates, contains only about 0.15 grams of fat. This makes them an excellent low fat food option for those following a dates and low fat diet.

Why Should You Do Low Fat Diet?

Low fat diets can help reduce the amount of calories you eat. This is because one gram of fat contains more calories than one gram of protein or carbohydrate. It may also help with lowering cholesterol. A low-fat diet that is high in vegetables, fruits, and grains can also reduce your risk for certain chronic conditions, like heart disease. Certain health conditions may also require a low-fat diet, like pancreatitis.

Dates and Low Fat Diet: How Can It Help You?

Dates are a great addition to a low-fat diet because they contain very little fat. A 100-gram serving of dates contains only about 0.15 grams of fat, making them an excellent low-fat food option. Dates are also packed with nutrients, including fiber, potassium, and polyphenols. Polyphenols are antioxidants that can protect the body from inflammation. Dates can satisfy a sweet tooth while providing essential nutrients like vitamin B-6 and iron. Overall, dates are a nutritious low-fat food option.

What Should You Eat When Doing Low Fat Diet?

A low-fat diet limits dietary fat to less than 30% of daily calories, including cholesterol, saturated fat, and trans-fat. Foods naturally low in fat, like fruits and vegetables, can be included. 

Some recommended foods for a low-fat diet include:

  • Cereals, grains, and pasta products like corn or whole wheat tortillas, baked crackers, most cold cereals, noodles (especially whole grain versions), oatmeal, rice, whole grain bagels, English muffins and pita bread.
  • Dairy products like fat-free cheese, fat-free or “skim” milk or yogurt, light or fat-free cream cheese and low-fat cottage cheese, milk or yogurt.
  • Protein sources like beans, lentils, tofu, egg whites, lean cuts of meat, tuna, peas, shrimp and skinless chicken or turkey breast.
  • Fruits and vegetables
  • Miscellaneous foods like dates,  mustard, sauces containing skim milk, salsa, vegetable-based broth soups, popcorn, honey and jam.

What To Avoid When Doing Low Fat Diet?

When following a low-fat diet, it’s important to avoid foods that are high in fat, especially saturated and trans fats. These types of fat can increase a person’s low-density lipoprotein cholesterol which can increase their risk of heart disease and other health complications.

Foods to avoid on a low-fat diet may include:

  • Junk foods or fast foods like fried items, potato chips, donuts, fried meats, etc 
  • Refined carbs like biscuits, pasta, white bread and crackers 
  • Beverages like cold drinks and soda 
  • High-fat foods like cooking oils, butter, avocados, nuts, seeds and full-fat dairy


While fats are an essential nutrient for our body, low-fat diets are followed for many reasons, like supporting heart health. Eat a variety of vegetables, fruits, and grains while limiting foods high in saturated fat. These include full-fat dairy and fatty meats. Dates are very low in fat and a great addition to a low-fat diet.

Written by:
Leah Goebel, RDN
Registered Dietitian



Related post


Welcome to 7D VARIETY! We are delighted that you have decided to join our passionate community of writers. By agreeing to become a part of our community, you acknowledge and accept the following terms and conditions:

  • Personal Information Access: As a community member, you grant 7D VARIETY permission to collect your personal information, including name, contact details, and other relevant data for communication and content management. We are committed to ensuring the security and privacy of your personal information in accordance with our Privacy Policy.
  • Editing and Publishing of Articles: By submitting your content to 7D VARIETY, you grant us the non-exclusive right to edit, modify, and publish it on our platforms. We’ll make necessary edits for clarity, style, or grammar while preserving the integrity of your original work.
  • Copyright and Intellectual Property: By submitting content to 7D VARIETY, you affirm its originality and non-infringement of third-party rights. By agreeing to the terms, you grant 7D VARIETY an irrevocable, royalty-free license to use, reproduce, distribute, and display your content on our platforms and in related marketing materials.

By submitting this form, you signify your understanding and agreement to these terms and conditions.

Subscribe Now

to our newsletter to be notified and keep up to date
Dates filled with wallnuts
Thank you for subscribing to our 7DVARIETY Daily Newsletter
Trusted Source

PubMed Central

Go to source