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RON CLAIBORNE (ABC NEWS) (Off-camera) This morning on "The Weekend Download," breakfast. Some restaurants pack 1,300 calories into one meal. But there is a better way to start your day. Here to tell us about it is the author of "Zero Belly Diet," and ABC nutrition and wellness editor Dave Zinczenko. Okay, Dave, so what should you try to get in your breakfast? What's good for you? [ABSTRACT FROM PUBLISHER]

DAVID MUIR (ABC NEWS) (Off-camera) To the "Index" now. A new study revealing the one thing to add to your diet. [ABSTRACT FROM PUBLISHER]

ROBIN ROBERTS (ABC NEWS) (Off-camera) And, you know, keeping that new year's resolution to lose weight and eat healthier means making the right food choices and ABC's nutrition and wellness editor David Zinczenko is here today, the man behind the best-selling "Eat This, Not That" is out with a brand-new book it's called "Eat It To Beat It." We'll talk to him live in just a moment, but first he took Bianna Golodryga grocery shopping. [ABSTRACT FROM PUBLISHER]

DIANE SAWYER (ABC NEWS) (Off-camera) And speaking of moms, yours was right. Researchers at the University of Missouri have pinpointed the best things to eat for breakfast. [ABSTRACT FROM PUBLISHER]

ROBIN ROBERTS (ABC NEWS) (Off-camera) And now, 'America's Health," as kids go back to school. And down south, they're already back in school. They're depending on the school cafeteria, or a brown bag lunch packed for convenience. But the most convenient food is not always the most nutritious. Our dear friend, Dr. Roizen, is here from the Cleveland Clinic with five foods that flunk the nutrition test, five healthier alternatives that you're gonna give an A plus, Mike? [ABSTRACT FROM PUBLISHER]

ROBIN ROBERTS (ABC NEWS) (Off-camera) You brought a tear to my eye yet again, Sam, thank you. The essentially foods to help you fill up, slim down, stay healthy, all have one common denominator, fiber. Companies are touting the fiber content of their products right on the label. And it's paying off in sales. And it'll pay off for you too. Dr. Marie Savard is here to tell us about the five essential foods filled, brim to the rim with fiber. Tell us why it's so important, first of all. [ABSTRACT FROM PUBLISHER]

DIANE SAWYER (ABC NEWS) (Off-camera) Okay, thanks Marysol. Well, now another question we want to tackle this morning, is it possible to buy packaged food and eat healthy? We're always looking for new things that meet both those criteria. The surprising answer is yes. In fact, a new study finds things like popcorn, some popular breakfast cereals, actually contain large amounts of healthy antioxidants, the same kind found in fruits and vegetables. So, we asked Lisa Drayer from 'Women's Health" magazine to find some secret healthy options on the supermarket shelves. And she's here with the brand new, good to eat and good stuff. Good to see you, Lisa. [ABSTRACT FROM PUBLISHER]

ROBIN ROBERTS (ABC NEWS) (Off-camera) All right, thank you. And now what can you do to ensure that the New Year is happy and healthy for you? Well, this morning we have five ways to jump start your healthy New Year. Our medical contributor Dr. Marie Savard is here to tell you what you can do to keep your body in good shape in the New Year. Happy New Year to you, Marie. [ABSTRACT FROM PUBLISHER]

ROBIN ROBERTS (ABC NEWS) (Off-camera) And now, the five foods you can eat today to lower your bad cholesterol. Studies show these powerful foods can bring down your cholesterol by an incredible 30%. That's the exact amount that a normal dose of statins would cut your bad cholesterol. So, what are these foods we're talking about? Well, Dr. Marie Savard is here to tell us all about it. Been munching on these almonds, so. [ABSTRACT FROM PUBLISHER]

ROBIN ROBERTS (ABC NEWS) (Off-camera) Let me ask you something. Did you overdo it at the dinner table over the Labor Day weekend? Of course, you did. It was Labor Day weekend, a holiday with the family. Do you feel guilty? Do you feel like a little, a little tummy ache? Well, there's hope. You could actually undo the damage done yesterday from eating all that stuff by strategically eating today. Lucy Danziger is here from 'Self" magazine with some snacks to help you balance out the binge. So we get, first of all, I hope you had a good weekend, a perfect holiday weekend with your family. [ABSTRACT FROM PUBLISHER]