of orange juice in the morning, you think you're doing something right. but it can have as many calories and sugar as a soda. >> it does have the number of calories of soda. it has vitamins and nutrients, so i don't want you to think it's bad for you, but drinking a lot of juice can cause you to gain weight. >> you also say eat protein for breakfast. this is something that can set you on the right path for the whole day. >> because if you have a protein breakfast, it can calm down your appetite throughout the day. it's easy to tell people not to eat as much food, it's very hard to do it. and what we've found over the years is that if you have protein for breakfast, yogurt, cottage cheese, eggs, that will tend to keep your appetite under control better throughout the day. >> and you also say eat your vegetables first. >> think about vegetables as a natural appetite suppressant. first of all, if you eat them first, you've eaten vegetables. and you'll wind up eating starches and higher calorie and fat foods later in the meal, you're going to be full.