"The benefits of increased consumption were greater for fruits than for vegetables and strongest for berries, apples/pears, tofu/soy, cauliflower, and cruciferous and green leafy vegetables," wrote lead author Monica Bertoia from Harvard's School of Public Health in the latest PLOS Medicine.
"Increased satiety with fewer calories could be partly responsible for the beneficial effects of increasing fruit and vegetable intake."
The study was based on responses to dietary questionnaires and self-reported weight changes by more than 133,000 adults in the United States every four years between 1986 and 2010.
They found that in a four-year period, participants who ate an extra daily serving of fruit shed 0.24 kilograms, and an extra daily serving of vegetables, 0.11 kilograms.
"We found that many vegetables were inversely associated with weight change, but starchy vegetables such as peas, potatoes, and corn had the opposite association in which increased intake was associated with weight gain," wrote Ms Bertoia.