Registered dietitian Rachel Beller says foods such as a bran muffin can appear healthy, but a look at the nutrition and ingredients label can show they really are loaded with calories, sugar and fat. Beller, author of "Eat to Lose, Eat to Win," suggests starting the day with a breakfast that has between 10 and 15 grams of fiber, such as a high-fiber cereal and Greek yogurt and berries.

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