salmon roll

Photo: Petar Chernaev/istockphoto

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Your Go-to Spicy Salmon Roll

What's in it: Refined carbs

The belly-fat connection: Low-fiber carbohydrates (like the white rice in a sushi roll) lead to insulin spikes, which prompt your body to store fat in your abdomen, says Marina Chaparro, MPH, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

The flatter-belly fix: Whole grains are a very effective waist-whittler. They're higher in fiber, which is linked to smaller waist circumferences. (One study found that for every 10 grams of soluble fiber people ate per day, they gained 3.7 percent less visceral fat over time.) Next time sushi is on the menu, ask for brown rice instead.