Health Risks of Belly Fat and How to Lose It

March 29, 2018

Woman making heart on her belly

Written by: Jessica Siegel, Gelson’s Registered Dietitian

If you tend to hold your weight around your midsection, you may be “apple-shaped,” which increases your risk for developing many chronic diseases, such as heart disease. I explain everything you need to know about the risks of excess belly fat and how to lose it in my March Nutrition Notes Newsletter.

Get a taste of the kinds of eating changes I recommend for helping you lose belly fat with this interactive chart. Click on the underlined descriptions for delicious recipes to try!

Belly Fat Busting Food Swaps Chart

Instead of Try
A cheese omelet with a whole-weat bagel Avocado Toast made with omega 3-fortified eggs cooked in EVOO on Food for Life Ezekiel flourless whole-grain toast*
Cereal with 2% milk and a glass of juice Oats with walnuts, chia seeds, and blueberries cooked in WestSoy organic unsweetened soy milk, seasoned with cinnamon
Chicken salad sandwich Wild Planet tuna with avocado on Food for Life Ezekiel flourless whole-grain bread or flourless tortilla
Energy bar Carrot sticks with almond butter
Cheese with Crackers Raw nuts such as almonds, cashews, walnuts, or pistachios
Caesar salad Quick Weeknight Salad with avocado, beans, and olive oil dressing*
Pasta with meat sauce Spaghetti Squash with Walnut Pesto*
Chili con Carne Super Antioxidant Chili*
Breaded veal or turkey cutlets Wild Salmon with Tomato and Olive Relish*
Beef and broccoli stir fry with white rice Shrimp Fried Broccoli Rice*
Baked potato with sour cream Roasted baby potatoes tossed with extra virgin olive oil and rosemary
French fries Baked sweet potato wedges tossed in olive oil and salt
Creamed spinach Spinach with Pine Nuts and Currants*
Cookies or cake ½ ounce dark chocolate (at least 70% cacao), such as Green & Black’s Organic 85% dark chocolate bar
Butter, vegetable oils, peanut oil, soybean oil, or margarine Extra virgin olive oil
Soda, soft drinks, or juices Flat or sparkling water (squeeze of lemon or lime is optional)