Ripped from the latest headlines and nutrition bulletins, we present: a full day's worth of breaking food news.

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Morning: Start Strong

Don’t skip breakfast or you’ll grab junk food later. B’fast boosts dopamine, a brain chem linked to feelings of reward, and helps fight fat and sugar cravings.

SOURCE: U. MISSOURI-COLUMBIA 

Morning: Energize with Joe

Grab some coffee to help your liver. Study subjects who drank three-plus cups a day had fewer abnormal liver enzymes than non-java drinkers.

SOURCE: NAT’L CANCER INST. 

Morning: Pass on OJ

Back off the orange juice to keep your blood pressure down. People who drink at least 4 oz of the high-sugar, low-fiber juice daily have higher BP than those who drink OJ only occasionally. Fresh oranges, which are high in fiber and vitamin C, are fine, though.

SOURCE: APPETITE 

Morning: Go Nuts

Have a handful of almonds mid-morning to keep a lid on lunch and dinner calories. About 1-1.5 oz should do it.

SOURCE: EUR. JOUR. NUTR. 

Noon: Bag It

Brown bag your lunch to lower your BMI. Eating six or more takeout meals a week leads to a higher body mass index and less good cholesterol. Portion sizes may be to blame.

SOURCE: INT’L JOUR. OBESITY 

Noon: Skip the BLT

If you do eat or order out, skip the sandwich. Adults who eat sandwiches (anything from turkey subs to bacon burgers) take in 300 more calories and 600mg more sodium a day.

SOURCE: USDA 

Noon: Boost your mood with (healthy) food

Don’t turn your nose up at fruit and vegetables—they could improve your mood. In a survey of 14,000 English adults, the happiest, most optimistic, most resilient subjects with the highest self-esteem and the most satisfying relationships also reported eating five or more servings of fruit and vegetables a day.

SOURCE: BMJ OPEN 

Noon: Fill Up on Fiber

Eat a cup of beans, peas, chickpeas, or lentils to fend off unhealthy snacking. One serving (.–1 cup) a day of these slowly digested foods, known as “pulses,” increases feelings of fullness by 31%.

SOURCE: OBESITY 

Afternoon: Eat an Apple

It could help fight fat. Dietary fiber promotes the growth of inflammation-fighting gut bacteria. And make it a tart Granny Smith if you can—it has more bacteria-supporting compounds than other apples.

SOURCE: FOOD CHEM. 

Afternoon: Set down the soda

It speeds up cell aging as much as smoking. Sugary soft drinks don’t only promote obesity, they also shorten the length of your telomeres—DNA components related to lifespan. New research found that downing a 20-oz regular soda daily adds 4.6 years to your biological age.

SOURCE: UCSF 

Afternoon: Ease Up on Energy Drinks

They’ll make you antsy and interrupt your sleep. While they have just a modest 3–7% effect on sports performance, energy drinks increase insomnia and nervousness among athletes.

SOURCE: BRIT. JOUR. NUTR. 

Night: Go Fish

Eat baked or broiled fish to boost your brain. Those who eat a once-a-week serving have more gray matter in the brain’s memory and cognition areas.

SOURCE: U. PITTSBURGH SCH. MED. 

Night: Don’t fend off the blues with “comfort food”

Mac ’n’ cheese won’t comfort you any better than chicken and broccoli. Students were shown sad film clips then fed either comfort foods or food they liked but didn’t consider “comforting.” Afterward, all subjects—no matter what they’d eaten—felt better once a few minutes had passed.

SOURCE: U. MINN. 

Night: Unwind with red wine

...to fight bone loss. Resveratrol, that buzzed-about compound in red wine, grapes, cocoa, and peanuts, may stimulate bone-forming cells in men.

SOURCE: JOUR. CLIN. ENDOCRINOLOGY & METABOLISM 

Night: But don’t go crazy with the alcohol

Your workouts might be egging you on. People booze it up more on days they exercise, possibly as a “reward” for a hard gym session. Something to keep in mind next time you’re patting yourself on the back.

SOURCE: NORTHWESTERN MED.