1. Get a good quality knife:
Studies have shown that cutting your vegetables with a sharp knife will help to minimise the bruising effect that can cause them to lose more nutrients.


2. Eat breakfast:
Studies have shown that eating breakfast will help your body to maintain high energy levels and reduce the risk of obesity; says leading strength coach and MF muscle guru Charles Poliquin.


3. Avoid Cereals:
Most breakfast cereals are packed with suger, salt and high-fructose corn syrap [HFCS]; says Poliquin. `HFCS is atype of sweetener that has been linked to numerous health problems, including obesty and type 2 diabetes.'


4. Eat Protein:
`Research has shown that starting the day with a high-protein breakfast can help to improve your appetite control, increase fullness and help you make better food choices throughout the rest of the day; says Poliquin.


5. Eat meat and nuts:
`If you can stomach it, you should eat meat and nuts for breakfast; says Poliquin. `The meat will allow for a slow, steady rise in blood sugar levels, while the nuts provide healthy fats that help keep your blood sugar stable for longer.'


6. Boost your immunity:
Spinach and other leafy green vegetables are rich in vitamin A. which boost the immune system by maintaining the body's mucous membranes, which trap germes as they try to enter the body.


7. Provide Instant Energy:
Honey is a natural sweetener and a rich source of quick-release carbohydrates that boost your blood sugar levels faster, providing a quicker burst of energy when you need it than foods that take longer to digest.


8. Strengthen Your Bones:
Milks contains high levels of calcium, which helps to build strong bones and defend the body against diseases such as osteoprosis.


9. Fight Bad Cholesterol:
Carrots are high in the soluble fiber calcium pectate, which not only fills you up but also binds with acids in the body to reduce the amount of LDL Cholesterol.


10. Improve Your Memory:
Apples are packed with boron, which studies have found can increase memory test scores by up to 10%.