How to Enjoy Tu b'Shevat Without Gaining Weight: Smart Tips for Dried Fruits

They’re colorful, tempting, and sweet — and every year new varieties hit the market, making us feel like we’ll really miss out if we don’t taste everything. How can you enjoy the most beautiful holiday of the year without gaining weight? Here are a few tips for anyone who wants to celebrate Tu B'Shvat while staying healthy.

Moderation

There’s no need to fill the house with every type of dried fruit available on the market. If you’re hosting, buy small quantities and limit the variety. It’s best to focus mainly on nuts, since they’re rich in nutrients such as vitamins, minerals, protein, healthy fats, and dietary fiber, and are relatively low in carbohydrates.

Smart shopping

If you decide to buy dried fruits, make sure they’re packaged rather than sold loose. Bulk products may develop mold, which can contain aflatoxins — substances linked to an increased cancer risk. In addition, since some products today are heat-treated and soaked in sulfur dioxide to prevent browning, it’s recommended to boil the fruits for one minute in water, strain, rinse, dry, and store them in an airtight container.

Turn it into a healthy meal

Instead of serving dried fruits on their own, incorporate them into a healthy meal. Slice dried plums, apricots, or figs into small pieces and sprinkle one or two tablespoons into a green salad. To make the salad even tastier and healthier, add walnuts or a tablespoon of ground flaxseed, which contain omega-3 fatty acids that help reduce the risk of heart disease. The added fat (preferably from olive oil dressing) slows the absorption of sugar into the bloodstream — just like the fiber in the vegetables.

Not just dried

Add fresh fruit to your dried-fruit platter. Fresh fruit is far more filling than dried fruit because of its higher water content — and it’s healthier too. It contains many vitamins such as C, A, and B, which are largely destroyed during the drying process. Strawberries, in particular, are a good low-carbohydrate fruit option compared to others.

Damage control

If you gave in to temptation and overindulged in dried fruits and nuts, there are ways to minimize the impact. Studies show that people who lost weight and incorporated physical activity into their diet were more successful at maintaining their weight than those who didn’t. For example, to burn off two dried apricots, you’ll need about half an hour of walking.

Water, water, water

Make sure to drink plenty of water. Our thirst mechanism isn’t very sensitive, and often we eat when we actually need to drink. Keep a water bottle nearby and drink whenever you feel like snacking — don’t wait until you feel thirsty. Water also supports fat burning and weight loss.

Are there benefits to dried fruits?

For people with diabetes or prediabetes, it’s important to be mindful of the high sugar concentration in dried fruits. At the same time, it’s recommended to monitor how each type affects blood sugar levels — ideally using a continuous glucose monitor without finger pricks, to understand individual responses. Dried fruits are rich in potassium and dietary fiber and low in sodium. When eaten in small portions and according to the tips above, it’s possible to enjoy their benefits as well.