Eating fruits and vegetables linked to weight loss over time

The holiday season is notorious for indulgent foods, but season’s eatings don’t have to end with swells on the scale.  You can eat, drink and stay healthy this holiday season by making produce the stars of your meals.  Research from Harvard suggests that filling half your plate with fruit and non-starchy vegetables can help you manage your weight not just during the holidays, but all year round. 

What the science says

In a study of nearly 118,000 participants over 24 years, researchers found that eating more fruits and non-starchy vegetables was linked to steady weight loss. For every extra serving of vegetables eaten daily, participants lost an additional 0.25 pounds, with high-fiber, low-glycemic options like Brussels sprouts, cauliflower, and leafy greens being the most effective. Similarly, each daily serving of fruit corresponded to an average weight loss of 0.53 pounds, with berries, apples, and pears leading the charge. 

Though one of the benefits of eating fruits and vegetables is that they are lower in calories than most other foods, researchers controlled for caloric intake, meaning some other benefit of fruits and vegetables was responsible for the weight loss. Researchers also controlled for changes in physical activity, smoking status, intakes of other heavy foods, and hours spent sleeping or watching TV, showing the true health potential of eating more fruits and vegetables.

What does this mean for everyday life?

January may be weeks away, but it’s never too early to resolve to eat more fruits and veggies.  Start by aiming to fill half your plate with fruits and veggies at meals. Snack on fresh produce to curb hunger throughout the day, and at holiday gatherings, seek out dishes that feature fruits or vegetables. Better yet, bring your own veggie or fruit platter to ensure there’s a healthy option on the table. 

Healthy eating doesn’t have to be boring either, try festive recipes like a Holiday Cobb Salad that’s as colorful as it is delicious. By focusing on fresh, nutrient-packed foods, you can enjoy the season while keeping your health in check.

Published December 1, 2025