People who ate 3 oz of almonds a day, trimmed their waistline by more than 7 inches after 24 weeks- compared to less than 5 inches for non-almond eaters. Note: these were people who were dieting. (International Journal of Obesity)

Women who sipped soy shakes daily for 3 months, didn't add any midlife fat to their middle (University of Alabama, Birmingham). Buy a box of soy & make some lattes, chais, or yummy protein shakes - not the worst way to fight the mid-life bulge.. :)

Moderate servings, about 40% of your daily calories, of lean protein in your diet may lead to overall weight loss (Skidmore College)
What is a lean protein??

• Chicken breast (skin removed)
  
• Turkey breast (skin removed)
  
• Egg Whites
  
• Fish Fillet (flounder, sole, scrod, cod, etc.)
  
• Shellfish (clams, lobster, scallop, shrimp)
  
• Lean Beef (top round)
  
• Tuna (canned in water)
  
• Non-fat cottage cheese
  
• Beans (black beans, kidney, chick peas or lentils)

Spanish research shows that diets rich in monounsaturated fats, like the Mediterranean diet, can prevent belly fat.

• high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
• olive oil is an important monounsaturated fat source
• dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
• eggs are consumed zero to four times a week
• wine is consumed in low to moderate amounts