7. Citrus (Grapefruit, Oranges, Lemons and Limes)
Oranges, grapefruit, tangerines, clementines, lemons, limes — there are so many juicy ways to enjoy delicious citrus. That’s great news because eating more citrus may help whittle your middle — especially if you enjoy it before your meals. Citrus fruits have low energy density — or they provide a relatively small number of calories for the volume of a serving — and low-energy-dense foods, especially before a meal, can help you eat fewer calories to promote weight loss. Citrus is nutrient-rich and calorie-poor, providing filling fiber, vitamin C, folic acid, potassium and much more. Citrus can improve blood cholesterol and blood pressure and significantly reduce your risk for stroke, and it may even help protect against certain types of cancer. In a recent review of 15 studies about diet and bladder cancer, citrus fruit was associated with a 15 to 23 percent reduction in risk.