Whittle your middle with these 3 foods

Since having a baby five months ago, my belly isn't quite as flat as it used to be, even though I've lost the baby weight. I'm not obsessed with the pudge that remains but I certainly wouldn't miss it if it went away. And so I was intrigued by a story Ana Mantica wrote for EatingWell about three foods that might help melt away fat. My nutrition training has taught me not to believe in magic bullets for weight loss, but since all the ingredients Mantica mentions are nutritious, I figure that getting more of them can't hurt.

Here are the three slimming foods-and how they might help us all to "whittle our middles":

Whole grains: Eating whole grains in place of refined ones may help reduce total body fat and abdominal fat, suggests research in the Journal of Nutrition. The study showed that people who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate barely any whole grains at all. Researchers think that the fiber in whole grains may help you feel full on fewer calories. Aim for at least three servings of whole grains daily (one serving equals 1 cup of whole-grain cereal or a slice of whole-wheat bread). Other great sources: oats, bulgur, quinoa and brown rice.

Related: Start your day with a healthy whole-grain breakfast

Vinegar: In one Japanese study, when obese adults added about 2 tablespoons of acetic acid (the active ingredient in vinegar) a day to their regular diets for 12 weeks, they gained 4 fewer pounds, about 5 percent less belly fat and 3.5 percent less total body fat than adults who didn't consume any acetic acid. Researchers suspect that the acetic acid ramps up enzymes that oxidize fat, so less fat accumulates. And a yummy vinaigrette is the perfect topper for a healthful veggie-rich salad.

Related:
Top your salads with a healthy vinaigrette recipe
Salads to help you slim down

Nuts: In a Harvard study, researchers looked at the eating habits of more than 50,000 women over eight years and found that those who said they ate nuts twice a week gained less weight than women who rarely ate nuts. Although nuts are high in calories and fat, researchers think that the combination of protein, fiber and healthy fats (mono- and polyunsaturated) help keep you feeling full. A few times a week, work an ounce of nuts (about 14 walnut halves, 20 to 24 almonds, 2 tablespoons of peanut butter) into a balanced diet.

Related: Try these healthy walnut recipes

Want to bang out all three of these ingredients in one tasty meal? Try this recipe for Mustard Greens & Bulgur. It makes for a perfect fall lunch-or dinner!

Related: 14 more recipes with these ingredients to trim your waistline

Mustard Greens & Bulgur
Pungent mustard greens beg for other strong flavors for balance. Here walnut oil, walnuts, dates, bulgur and white-wine vinegar do the trick.

6 servings, about 2/3 cup each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  • 1 cup bulgur, (see Shopping Tip)

  • 2 tablespoons chopped walnuts

  • 6 teaspoons walnut oil or extra-virgin olive oil, divided

  • 2 shallots, chopped

  • 1 tablespoon finely chopped garlic

  • 12 cups thinly sliced mustard greens (about 1 bunch), tough stems removed

  • 1/3 cup chopped pitted dates

  • 2-3 tablespoons water

  • 4 teaspoons white-wine vinegar

  • 1/2 teaspoon salt

Preparation

  1. Prepare bulgur according to package directions. Transfer to a colander and rinse under cool water; drain. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2 to 3 minutes.

  2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until the shallots start to brown, 4 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add mustard greens, dates and 2 tablespoons water and cook, stirring occasionally, until the greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes. Stir in vinegar, salt and the prepared bulgur; cook until heated through, about 1 minute. Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.

Tips & Notes

  • Shopping Tip: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Unlike cracked wheat, it simply needs a quick soak in hot water for most uses. Look for bulgur in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com or buylebanese.com.

Nutrition

  • Per serving: 169 calories; 6 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 4 g protein; 5 g fiber; 199 mg sodium; 192 mg potassium.

  • Nutrition Bonus: Vitamin A (57% daily value), Vitamin C (33% dv), omega-3s.

What eating changes do you make when you're trying to erase a little extra "pudge"?

By Nicci Micco

Nicci Micco
Nicci Micco

Nicci Micco is deputy editor of features and nutrition at EatingWell and co-author of EatingWell 500-Calorie Dinners. She has a master's degree in nutrition and food sciences, with a focus in weight management.


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