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Lean recipes for a healthier diet

A recent Harvard study found that several foods, including yogurt, nuts and grains, actually reduced weight gain over time in adults.

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A thick filet of fish is a good substitute for red meat, which the Harvard study found to be a source of weight gain in adults. This halibut and mango salsa recipe also blends in a serving of fruit with healthy fruit salsa. Serve with a whole grain side for a complete meal.

Mark Gail / The Washington Post

This citrus, mint and pomegranate salad is another zesty twist on standard yogurt. The low-fat mixture of Greek yogurt and fresh fruit is topped with a hint of honey.

This citrus, mint and pomegranate salad is another zesty twist on standard yogurt. The low-fat mixture of Greek yogurt and fresh fruit is topped with a hint of honey.

Katherine Frey / The Washington Post

Fans of rice pudding may like this summer coucous pudding with blueberries. The couscous adds a fair amount of fiber and protein to the dish. To cut down further on calories, try substituting or reducing the cream.

Fans of rice pudding may like this summer coucous pudding with blueberries. The couscous adds a fair amount of fiber and protein to the dish. To cut down further on calories, try substituting or reducing the cream.

Deb Lindsey / For The Washington Post

This warm chicken and asparagus salad is light but filling enough to create a whole meal. Chicken is a better option than red meat, which can add up to one pound onto the waists of adults over four years, according to the Harvard Study.

This warm chicken and asparagus salad is light but filling enough to create a whole meal. Chicken is a better option than red meat, which can add up to one pound onto the waists of adults over four years, according to the Harvard Study.

Tracy A Woodward / The Washington Post

Whole grain pasta can be substituted for rotelli in this dish that features plum tomatoes, garlic and lemon. The meal packs two of the fat-reducing items listed in the Harvard study.

Whole grain pasta can be substituted for rotelli in this dish that features plum tomatoes, garlic and lemon. The meal packs two of the fat-reducing items listed in the Harvard study.

Deb Lindsey / For The Washington Post

Brown basamati rice can be used in this pilaf dish that includes spinach and mushrooms to add a serving of grain, which the Harvard study found can help reduce weight.

Brown basamati rice can be used in this pilaf dish that includes spinach and mushrooms to add a serving of grain, which the Harvard study found can help reduce weight.

Deb Lindsey / For The Washington Post

This take on traditional tzimmes is a lighter and healthier version of the Jewish staple. Using chicken instead of beef helps reduce red meat intake, which can lead to weight gain. The apricots can be switched for any dried fruit.

This take on traditional tzimmes is a lighter and healthier version of the Jewish staple. Using chicken instead of beef helps reduce red meat intake, which can lead to weight gain. The apricots can be switched for any dried fruit.

Deb Lindsey / For The Washington Post

This turkey dish is a good substitute for beef, and adds a serving of fruit with grapes tossed in a light honey vinegar glaze.

This turkey dish is a good substitute for beef, and adds a serving of fruit with grapes tossed in a light honey vinegar glaze.

Deb Lindsey / For The Washington Post

Quinoa is a great source of protein and amino acids. This recipe spices up the otherwise bland grain by mixing in a serving of spinach and pancetta.

Quinoa is a great source of protein and amino acids. This recipe spices up the otherwise bland grain by mixing in a serving of spinach and pancetta.

Astrid Riecken / For The Washington Post

This salad is a good way to get servings of both vegetables and fruit, with arugala, squash and pears. Top it off with toasted pecans or walnuts to add another fat-burner to the dish.

This salad is a good way to get servings of both vegetables and fruit, with arugala, squash and pears. Top it off with toasted pecans or walnuts to add another fat-burner to the dish.

Deb Lindsey / For The Washington Post

This tomato-chickpea masala incorporates yogurt, as well as a serving of grains and vegetables.

This tomato-chickpea masala incorporates yogurt, as well as a serving of grains and vegetables.

Deb Lindsey / For The Washington Post

Every extra serving of nuts prevented participants in the Harvard study from gaining one-half pound. Recipes like this broccoli, ginger and cashew dish can seamlessly blend another portion of nuts into daily regimes.

Every extra serving of nuts prevented participants in the Harvard study from gaining one-half pound. Recipes like this broccoli, ginger and cashew dish can seamlessly blend another portion of nuts into daily regimes.

Deb Lindsey / For The Washington Post

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