A little blueberry puff on the side is a good way to get the day started

Blueberries, strawberries and blueberries are among the foods that can provide the most bang for your buck when it comes to filling your day, according to a new study published in the Journal of Food Science.

The study, led by the University of Illinois at Urbana-Champaign, looked at how many calories each food contributes to a typical diet, and how much calories it is worth to consume a certain amount of each type of food.

The researchers analyzed how many people typically eat three meals, or about 1,200 calories.

They found that those who eat two meals each day are roughly twice as likely to gain weight as those who only eat one meal a day.

For those who rarely eat, the researchers calculated that the daily calorie contribution from eating two meals is about the same as those from eating one meal.

For people who eat regularly, eating one more meal every day adds about 4 percent to the daily calories that they add to their diet.

That adds up to a daily calorie difference of about 8.6 grams.

For most people, eating two fewer meals per day adds a total of about 3.4 grams to their daily calorie intake.

The results showed that eating more blueberries was associated with a lower risk of weight gain, while eating less blueberries and eating more strawberries was associated a lower fat and cholesterol-rich diet.

For people who ate a lot of berries, the relationship was reversed, as the higher the amount of berries consumed, the greater the weight gain.