It’s easy to get into the routine of eating the same thing for breakfast every morning; you probably feel like you’re saving time by not having to worry about it. But eating the same things every day and not changing the types of food you enjoy means that you may not only miss the opportunity to get more nutrients, but you will also miss the opportunity to live a longer life.
According to a study found in The International Journal of Epidemiology, women who ate a variety (about 16 to 17) of healthy foods had a 42% lower mortality rate than those who ate only 0 to 8 healthy foods during their diet.
So when it comes to breakfast, how can we get a good variety of nutrients throughout the week? We asked some of our dieticians and they gave us some of their favorite breakfast combinations to live a longer life.
Read on to learn more and for healthier breakfast ideas, check out the 5 Best Breakfast Foods for Memory Loss.
Oatmeal is one of the best breakfast choices you can make for your health, but a dietician suggests adding nuts to make it even healthier.
“Including walnuts in your diet can help you live a longer life,” says medical expert Lauren Manaker, MS, RDN, author of The recipe book of the mother’s first pregnancy And Feeding male fertility. “Indeed, the data published in the journal Nutrients showed that for every half serving of increased nut consumption per day, people had a 9% lower risk of premature death. Furthermore, those who ate walnuts more than five times a week were about 25% less likely to die from cardiovascular disease than people who ate no walnuts. “
“So, combining walnuts with oats is a natural combination,” he continues. “Oats are loaded with a specific fiber called beta-glucans, which can help support heart health in a profound way.”
Some people may not consider seafood a breakfast choice, but many other parts of the world consume it in the morning!
“Seafood consumption is linked to an 8% lower total mortality risk in women according to the NIH,” says Manaker. “Enjoying tuna salad may seem more like a lunchtime choice, but leaning on this food is a great breakfast option that can help people live longer lives. The choice of whole-grain crackers or bread feeds the body with important B vitamins and fiber which also support overall health. “
According to Lisa Young, PhD, RDN, author of Finally Complete, Finally Subtle and another member of our committee of medical experts, a great breakfast combo for longer life is “a 2-egg omelette stuffed with 1/2 cup of spinach and 1/2 cup of tomatoes, paired with a slice of toasted Ezekiel bread. “
A recent study also found this out eating at least two servings of fruit and vegetables a day was associated with a lower risk of mortalityso loading up your morning omelette with your favorite veggies is a great idea to start the day off healthily.
If you’re in the mood for something a little lighter and sweeter, Manaker suggests some fruit with a separate cup of tea.
“Drinking tea at least three times a week is linked to a longer and healthier life, according to recent data,” says Manaker. “The inclusion of a variety of products will feed the body with key nutrients that can also support a longer, healthier life. Be careful what you are adding to your tea, as too much sugar can thwart your efforts.”
And finally, a delicious bowl of Greek yogurt with your favorite toppings can be a great combination to start the day.
“I suggest 6 ounces of low-fat Greek yogurt, a tablespoon of ground flaxseed, a medium sliced banana and a drizzle of honey,” says Young.
Flaxseeds are a small but powerful condiment for your yogurt parfait or oatmeal. They contain high levels of omega-3 fatty acids and fiber and have been found to help with things like cardiovascular health.