Reaching for the fruit bowl more often could help keep your weight from creeping higher.

A recent study analyzing changes in dietary patterns over a period of time revealed that people who consumed more servings of fruit than they did 6 years prior were least likely to have gained weight among the groups studied. Keep apples, oranges, plums, and pears on hand as ready companions to your weight-maintenance efforts.

Researchers estimate that as much as two-thirds of the U.S. population may be overweight and one-third may be obese. Making healthier food choices over time, such as eating more fruit and decreasing fat intake, may help you avoid an expanding waistline. Whole fruit is a low-calorie treat that is high in antioxidants and important nutrients. Many kinds of fruit also are high in fiber, a substance that the body digests slowly. This can help curb your appetite and help you feel fuller longer. Other waist-slimming secrets include limiting portion sizes with measuring cups and scales, eating four or five small meals throughout the day to avoid becoming overly hungry, and expending more calories than you take in by gradually boosting the amount of walking you do each day.