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All We Can Eat
Posted at 04:27 PM ET, 06/23/2011

Harvard study finds certain foods reduce weight


Tomato Chickpea Masala With Chicken. (Deb Lindsey for The Washington Post)
A recent Harvard study confirmed what a lot of those watching their waist lines already knew: French fries, potato chips and sweet drinks are not diet-friendly. But in an interesting twist, the report found some foods can actually help adults lose weight. The surprise winner is yogurt, followed closely by nuts, fruit and whole grains, which the report found can help regular eaters lose a pound or half-pound over four years.

Incorporating more of these healthful foods into your diet can be trying, so we pulled a handful of recipes from our Recipe Finder that include some of these power foods. See a photo gallery of the recipes here.

Although Americans may think of yogurt as a breakfast item, Middle Eastern and Central Asian countries have a long history of serving the dairy product ’round the clock. This tomato-chickpea dish incorporates yogurt, as well as a serving of grains and vegetables.

This citrus, mint and pomegranate salad is a low-fat mixture of Greek-style yogurt and fresh fruit, topped with a hint of honey.

Using more whole grains as opposed to processed grains also can make a big difference in weight loss, according to the study. Refined grains can add a half-pound every four years, while whole grains can subtract the same amount. Besides switching to multigrain bread and pasta, a variety of grains can result in a more well-rounded diet. Quinoa is a great source of protein and amino acids. This quinoa pilaf spices up the otherwise bland grain, and mixes in a serving of spinach.

Every extra serving of nuts likewise prevented study participants from gaining a half-pound. Recipes such as this broccoli, ginger and cashew dish can seamlessly blend another portion of nuts into your day.

More healthful recipes:

Arugula and Roasted Squash Salad With Pears

Grilled Chicken and Asparagus Salad

Basmati Rice Pilaf With Baby Spinach and Mushrooms

Rotelli With Plum Tomatoes, Garlic and Lemon

Allspice-Rubbed Fish Fillets With Mango Salsa

Honey-Tarragon Turkey and Grape Salad

Summer Couscous Pudding With Blueberries

Pork Scaloppine With Lemon, Capers and Arugula

Applesauce Chocolate Chip Bars

Broiled Citrus

Raspberry Goat Cheese Meringues

By Cara Kelly  |  04:27 PM ET, 06/23/2011

 
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