Every meal should begin with either a piece of fruit or vegetable. Both are low in calories so they help to fill you up with less total calories for your meal and help with weight loss. They are filled with fiber which helps to keep you regular and fills you up with less calories. They are loaded with many essential vitamins and minerals. Both contain multiple anti-oxidants which help in preventing cancer and other chronic diseases. For example, breakfast can start with a banana, apple, orange, or berries. Lunch can begin with fruit or a salad. Dinner can begin with a salad containing many different vegetables. The more colors the better! The more fruits and vegetables you eat, the healthier you will become.