A-Z of foods: D is for dates

There are around 20 calories in one small dried date, and the calories come mainly from sugar. Dried fruits are often easy to over-consume, so watch your portion size. They're a great food for refuelling quickly after a fast.

Check out these 3 ways to enjoy dates:

1. Tear your favourite fresh herbs and salad leaves, and top them with some pine nuts and dates for an exotic salad

2. Use dates in place of sugar in desserts - they're great when chopped and mixed into natural yogurt

3. Slit a dried date and fill it with slivers of almond for a sweet and crunchy snack.


Azmina Govindji is Patient's award-winning resident dietitian. She comes with a background in diabetes, having worked as Chief Dietitian to Diabetes UK from 1987 to 1995. She was a member of the British Dietetic Association (BDA) Executive Council and Chair of the BDA Public Relations Committee from 2001-2004, and is still a renowned BDA spokesperson. But you may be more familiar with her work on TV and radio - she's appeared regularly on This Morning, The Wright Stuff and The One Show. Azmina is also a best-selling author and co-founder of the award-winning RDUK twitter chats.

Azmina is a mum of two and understands the pressures of family life. She runs her own nutrition consultancy at Azmina Nutrition, and offers advice to the food industry, the media, patients, nurseries, and health organisations. In her spare time she loves to entertain friends and travel. Tweet with her on @AzminaNutrition.