The Weight-control Information Network reports that as of November 2008, 66 percent of American adults were either overweight or obese. Obesity numbers continue to increase, a condition attributed to an unhealthy diet. This is especially apparent if you have belly fat. By making dietary changes, you can decrease the amount of fat in your belly while fighting diseases, such as type 2 diabetes, which are associated with obesity.
Carbohydrates
Whole vegetables and fruits provide fiber and no fat. According to the Mayo Clinic, these are part of a group known as complex carbohydrates. Other foods included are whole wheat pasta, whole grain bread, brown rice, oatmeal and potatoes. When fighting belly fat, decrease the amount of simple carbohydrates in your diet. Examples of simple carbohydrates include refined and enriched white pasta and breads, as well as desserts such as cake and cookies.
Fats
A small amount of fat in your diet helps keep you full, thereby preventing binge-eating, but too much fat in the diet is bad for your heart and can also result in belly fat. The American Heart Association says you should limit cholesterol, saturated fats and partially hydrogenated oils from your diet. Also, swap whole dairy products for low-fat versions. Heart-healthy fats include vegetable, olive and canola oils. Keep in mind, however, that all oils are high in calories.
Meats
Meats are a source of protein, but some choices are fattier than others. The American Heart Association stresses fish consumption as a heart-healthy choice of protein and omega-fatty acids. Aim for lean cuts of beef, pork and poultry to reduce your fat intake.
Additives
Added sodium and sugar are prevalent in a diet that consists of packaged and processed foods. The American Heart Association recommends eating less than 1,500 mg of sodium a day to prevent obesity-related diseases such as high blood pressure, or hypertension, and type 2 diabetes. Excess sodium can also cause you to retain water weight around the belly. Sugars often equate to added calories. Limit foods containing concentrated juices, fructose and corn syrups. Reading nutrition labels is a critical step to help limit additives in your diet. Also, the Mayo Clinic recommends portion control as a means of cutting calories to reduce belly fat.
Considerations
In some cases, a certain amount of belly fat is difficult to prevent. The Mayo Clinic points out that the amount of fat in your stomach increases as you age, especially if you are female. In fit menopausal women, fat can accumulate around the organs beneath the abdomen. Also known as visceral fat, this process is attributed primarily to hormones, according to the Mayo Clinic. Exercise, along with a healthy diet, can combat to prevent belly fat. In addition, you may require hormone therapy.
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