Have a Plant: Fruits & Veggies for Better Health

About The Buzz: Fruits And Vegetables Can Give You A Flat Stomach?

TheBUZZ : Fruits and vegetables can give you a flat stomach?

WHAT THEY’RE SAYING
Of all of the diets out there for a flatter stomach, eating fruits and vegetables more often has been shown to promote a slim waist.

WHAT WE KNOW

What’s the secret recipe for losing belly fat? When starting an exercise routine or deciding to change their eating habits, many consumers have the perception that there’s a formula—a certain combination of foods or a certain type of exercise can directly target where the weight will come off (e.g. stomach, arms). The number one place that consumers want to lose weight—their stomach!

While you can’t choose exactly where you want to lose weight, a new study concluded that those who ate an abundance of fruits and vegetables were more likely to have a slimmer waist.

HOW DO WE KNOW THIS?

According to research reported by the International Fruit and Vegetable Alliance, individuals who ate fruits and vegetables more frequently were more likely to have a smaller abdomen. Overall, the study estimated that those following a diet high in fruits, vegetables, and dairy products and low in white bread, processed meat, margarine, and soft drinks (sodas), had on average a 1.1 centimeter smaller waist than their peers with the same weight who did not follow this diet over a ten-year period.*

OUR ADVICE

The stomach area is, predominantly, where most Americans want to lose weight, right? But after a few weeks of doing nothing but crunches every day, your stomach is still the same size—why? While toning activities (strength training) is very important and essential to any weight loss plan/healthy lifestyle, doing cardio activity (jogging, walking, dancing, using an elliptical, etc.) and eating an adequate diet are also essential. You could, in fact, have very strong and toned abdominal muscles, but until you lose the weight that is surrounding them, you’ll never see them.

Make it simple, stick with a proven method—adopting a healthy lifestyle.

    • Exercise. Engage in 2 hours and 30 minutes of moderate activity per week or 1 hour and 15 minutes of vigorous activity, and do strength training 2 or more times per week. Getting Active Guide
    • Nutrient-Rich Foods. Get the most ‘bang for your buck’ when it comes to food! Choose foods that offer the highest amounts of nutrients per calorie. See Calorie Comparison Chart
    • Healthy Choices. Choose foods low in saturated fat, cholesterol and sodium

Having trouble cutting calories? Follow this simple rule, with each meal/snack fill half your plate with fruits and veggies! How can they help?

    • Fruits & veggies are full of fiber—to keep you satisfied longer
    • They replace other high calorie and high saturated-fat foods
    • They’re naturally low in calories and saturated fat. 100- Calorie Comparison Chart

Try our weekly Healthy Menus and adjust portions for calorie recommendations specific to you!

 

*Romaguera, D. “Food Composition of the Diet in Relation to Changes in Abdominal Obesity.” The IFAVA Scientific Newsletter (2012), No. 69.
http://www.ifava.org/science/science-newsletters/2012-scientific-newsletters/

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