Make it a habit to reach for fruits or veggies at snack time — instead of chips or cookies — and you'll weigh less in the long run, say researchers from the American Cancer Society. That's what they found after following 80,000 middle-aged people for 10 years. Those who ate at least 19 servings of fruits and vegetables per week not only weighed less, they had significantly less belly (or visceral) fat, which has been linked to the greatest health risks.

But that's not all! Besides being packed with vitamins, minerals, and antioxidants that can help prevent disease, fruits and veggies are also a great source of fiber. That's a big plus, since high-fiber foods add bulk to your diet, sending a signal to your brain that you're full and it's time to stop eating! Fiber also slows down digestion, helping you feel satisfied longer.

That's why my meal plans are loaded with veggies and fruits — they fill you up, preventing that ravenous "on a diet" feeling. And when you don't feel deprived, you're a lot less likely to be tempted by those high-fat snacks! So, go ahead — pile on fruits and veggies instead of pounds!


(from the Denise Austin newslette).