An expert in longevity told Insider his three tips for making healthy, enjoyable breakfasts with anti-aging benefits.
Valter Longo is a professor in gerontology and director of the USC Longevity Institute who developed the longevity diet — a diet that he says is essentially "vegan plus fish." The longevity diet is rich in legumes, whole grains, nuts, and seeds, and relatively low in protein. The diet's principles are based on Longo's own research on populations around the world that live especially long lives.
It also includes periods of fasting, and encourages as much walking as possible to mimic the habits of centenarians living traditionally active lifestyles.
Here are Longo's tips for making nutritious breakfasts to help improve longevity.
Eat a breakfast that contains multiple food groups
First of all, "you have to have breakfast," Longo said.
A healthy breakfast on the longevity diet might contain whole grains, nuts, and fruit.
Longo himself likes to have friselle, a whole-grain bread from Italy, with a nut spread containing almond and cocoa, as well as an apple.
Almond butter is one of the healthiest nut butters as long as it doesn't contain added sugar, dietitian Allison Childress previously told Insider, because it contains vitamins and minerals such as vitamin E, magnesium, and calcium.
Make sure you eat things you enjoy
You shouldn't put pressure on yourself to eat things that you won't enjoy just because they are good for you; Longo said that whatever you eat should "be a version of what you like based on the general rules" of the longevity diet, not necessarily what he would eat.
For example, Longo's fig, nut, and cornmeal "cookies," or baked oats with fruit and nuts, could be good options.
Dietitian Danielle Smith previously told Insider that there's no point trying to force yourself to eat something if it doesn't make you feel good or you just don't like it, as this will make it harder to maintain the switch to a healthy diet over time. It's much better to "focus on other nutrient dense foods" that you do like, she said.
Don't be afraid of making changes to get more nutrients in your breakfast
In the same vein, Longo makes changes to his breakfasts to get more nutrients in without sacrificing taste.
He makes his morning cup of tea with two tea bags: one green tea bag and one black. This is because "the green doesn't taste as good as the black," he said, but he can still reap the nutritional benefits of the green tea.
Green tea has been linked to better brain function and heart health, lower cholesterol, improved bone strength, and even anti-aging skin effects.
Insider previously reported on healthy alternatives to popular breakfast items that you can easily switch out to make your favorite breakfast more nutritious.
FAQs
Eat a breakfast that contains multiple food groups
What are the five pillars of a longevity diet? ›
The five pillars of the longevity diet—whole grains, seasonal vegetables, tubers, nuts, and beans—are more than just food groups. They're nature's way of promoting a long, healthy life.
Can you eat eggs on the longevity diet? ›
Consume both vegetable-based proteins from legumes and nuts, and animal protein from fish (2-3 times a week, yet avoiding fish high in mercury), while eating less frequently red meat, white meat and eggs (1 serving a week for each of these foods, and ideally organic).
What is the healthiest breakfast? ›
The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.
What is the number one food for longevity? ›
In fact, a 2022 research review found that diets with moderate to high levels of carbohydrates were associated with longevity—but only if they were unrefined carbohydrates (think: whole and minimally processed plant foods like vegetables, fruits, legumes, and whole grains).
What are two meals a day for longevity? ›
If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each.
What fruit is best for longevity? ›
Papaya has a reputation for such a trove of health benefits it's been called the “fruit of long life.” It's listed as one of the “longevity superfoods” eaten in the Blue Zones — places around the world where people live extraordinarily long and healthy lives.
What foods should be avoided for longevity? ›
The best diet for longevity is one that includes plenty of fruits, nuts and legumes, vegetables, and whole grains. 1 Foods to limit or avoid for longevity include those high in added sugar, saturated fat, and sodium.
What does Dr. Longo eat for breakfast? ›
Longo starts his day with a small breakfast containing whole grains, nuts, and fruit, as is recommended for the Longevity Diet. His go-to breakfast is almond butter on an Italian whole-grain bread called friselle, along with an apple.
What do cardiologists eat for breakfast? ›
“As a cardiologist, I regularly incorporate fruit that is high in fiber and vitamins and low in sugar into my breakfast, including berries, apples and sometimes pineapple—often combined with low-fat yogurt and granola for added fiber content,” says Dr. West.
These include oats, yogurt and certain fruits—like bananas and raspberries. Gastroenterologists told Newsweek the types of breakfasts they eat for a healthy gut.
What breakfast will keep me full the longest? ›
Eating foods that are high in protein, fiber, or both can leave you feeling full for longer, making you less likely to snack on unhealthy options during the morning. High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit.
What food is best for long term survival? ›
Rice and varieties of beans are nutritious and long-lasting. Ready-to-eat cereals, pasta mixes, rice mixes, dried fruits, etc. can also be included to add variety to your menus. Packaged convenience mixes that only need water and require short cooking times are good options because they are easy to prepare.
What is the healthiest diet to live the longest? ›
Certain eating patterns such as the Mediterranean Diet, healthy plant-based diets, or the Okinawan Diet, are rich in whole foods and have been linked to reduced disease risk and improved longevity. Hu said that people can mix and match elements of these diets—or use their basic principles to create something new.
