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You have probably heard it your whole life: “breakfast is the most important meal of the day”.  Most breakfast and cereal companies advertise that breakfast is the most important meal because without a big, healthy, breakfast you won’t have enough energy to get through the day.  The actual reason breakfast is the most important is because it sets the stage for your entire day of eating. So if you eat an unhealthy or sugary breakfast, you are much more likely to crave foods that are high in fat and sugars for the rest of the day.

When you eat breakfast are you actually hungry? People often eat breakfast as part of their morning routine. They are used to eating breakfast immediately after they wake up. Next time, take a second to see if you are actually hungry. There is nothing wrong with waiting an hour or two after waking up to eat breakfast – when you are actually hungry. By waiting a few extra hours, you are giving your body a chance to clean itself out and actually digest whatever was in your stomach from the day before.

Whatever your breakfast routine is, consider making fruit part of your breakfast habits. Fruit is packed with vitamins, minerals, water, and fiber (and these are all very beneficial things to start your day with). The fiber will help to keep you longer and consuming fruit in the morning can help you meet the recommended five fruit and vegetable servings.  If your mornings are busy, fruit is great to eat on the go. Or, if you have the time make a fruit smoothie or add berries to yogurt and granola.

How You Should Be Cooking Your VegetablesFirst off, it is great that you are eating vegetables! There is a right way to cook vegetables to get the maximum health benefits. When you are in the kitchen, keep these simple rules in mind.

Water and oil should be avoided as much as possible. Boiling vegetables in water will make your vegetables nice and soft – but it also has a tendency to reduce the nutrient value. So unless you are drinking the water you used to boil the veggies in, you are missing out on several health benefits! Using oil to sauté your vegetables can be very tasty, but the oil saturation is not very healthy.

Consider steaming your vegetables, this is a much healthier alternative to boiling. If you steam your vegetables, you are not loosing nutrients to water. Additionally, steaming them also retains the natural flavor of the vegetable. If you are looking for some added flavor, consider adding seasonings like garlic and salt or sesame seeds. Try to avoid adding salt to your vegetables. Although salt can bring out the taste in vegetables, it should not be your main flavor – adding other seasonings or tasty spices is often far healthier.

If frying or sautéing vegetables is your go to move, try grilling them instead! Use a super light layer of high heat canola oil. Use the oil to get the vegetables to that perfect crispy brown. Grilled vegetables are delicious and still retain that flavorful taste you get from sautéing.