Segmented eating—the trend against “one-size fits all” advice

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More and more we’re finding that a one-size fits all conventional diet just isn’t for everyone. We’re all so different, so why would we all eat exactly the same way?

And that’s why we’re seeing a big increase in “food segmentation.” These are not diets, but ways of eating to maximize your own personal health and vitality, and many people find that this is the answer to many of their health issues. The most prominent of these styles include; vegetarian, vegan, paleo, primal, gluten-free and wheat-free.

There are now many blogs, recipe sites and even cookbooks dedicated to each eating style, but one recommendation that is common to all healthy eating plans is to reduce our consumption of refined sugar. Sounds easy enough, but most of us will stick with a healthy eating regimen longer if we can have the odd treat. No wonder we’re always on the hunt for nutritious options that also taste great.

Medjool dates are one of the best natural sweeteners because they’re low to medium on the glycemic index—rare for something that tastes so sweet. One date on its own makes a great dessert substitute when you’re watching your weight, but medjools also add sweetness to recipes without adding refined sugar. Medjools contain six essential nutrients and are high in antioxidants called polyphenols.

Medjool dates are:

  • Fat free
  • Cholesterol free
  • Low in sodium
  • A source of fibre
  • A source of energy
  • A source of magnesium
  • A source of potassium

They contain no sulphites or added sugars, and they have 50 percent more potassium by weight than bananas.

This “power fruit” makes the perfect snack because it’s natural and healthy, and you can keep a supply on hand at work or in the car for a quick energy boost whenever you need it!

Fresh Natural Delights Medjool Dates are available year-round in the produce section, and they stay fresh for a long time in the refrigerator. Look for the clear plastic tubs in the produce section of your local grocery or specialty foods store.

For more information and recipes, visit


This shake is great first thing in the morning before your workout. It’s gluten-free, wheat-free and vegetarian, but not vegan.

Dreamy Medjool Date Shake

¾ cup (175 mL) Natural Delights Medjool Dates, pitted and coarsely chopped
1 ¼ cups (300 mL) milk
1 pint (500 mL) plain yogurt
Cinnamon for sprinkling on top

Place medjool dates and half the milk in a blender, and blend on high speed until smooth. Add remaining milk and the yogurt. Blend at low speed until smooth but still thick. Sprinkle with cinnamon.

Serve immediately in chilled glasses.

Makes 3-4 servings


Want to indulge? These truffles are decadent but won’t take you too far off your healthy eating plan. They taste almost as good without the white chocolate.

Medjool Date Pecan Chocolate Truffles

12 Natural Delights Medjool Dates, pitted
12 Pecan halves
5 oz (150 g) dark chocolate (70%), chopped
2.5 oz (75 g) white chocolate, chopped

Using a small paring knife, cut a slit into each date and remove the pit. Gently squeeze a date open and stuff the pecan half inside. Repeat with remaining pecan halves and medjool dates.

Using a double boiler, gently melt the chocolate and remove from heat once it’s melted. Be sure to keep any moisture, water or even steam away from the chocolate.

Using a fork, dredge the stuffed dates through the chocolate and place onto a wire cooling-rack. Let cool completely.

Place the melted white chocolate into a small piping bag. Drizzle the white chocolate decoratively back and forth over the chocolate dipped date. Let cool completely before serving.

Makes 12 truffles.