It’s easy to get into a rut of eating the same thing for breakfast every morning; she probably feels like she’s saving herself time by not having to worry about it. But eating the same things every day and not alternating the types of foods you enjoy means you may not only miss out on more nutrients, you’ll also miss out on live a longer life.
According to a study found in International Journal of Epidemiology, women who ate a variety (about 16 to 17) of healthy foods had a 42% lower death rate compared to those who only ate 0 to 8 healthy foods throughout 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 expert dieticians and they gave us some of their favorite breakfast combinations to live a longer life.
Read on to learn more, and for more healthy breakfast ideas, check out Top 5 Breakfast Foods for Memory Loss.
Oatmeal is one of the best breakfast choices you can make for your health, but one dietitian 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 new mom’s pregnancy cookbook and Feeding Male Fertility. “In fact, data published in the journal nutrients showed that for every half-serving increase in nut consumption per day, people had a 9% lower risk of premature death. In addition, those who ate nuts more than five times a week had about a 25% lower risk of dying from cardiovascular disease than people who didn’t eat nuts.”
“So combining walnuts with oatmeal is a natural match,” he continues. “Oatmeal is loaded with a specific fiber called beta-glucans, which can help support heart health in profound ways.”
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Some people may not consider seafood an option for breakfast, but many other parts of the world consume it in the morning!
“Shellfish consumption is associated with an 8% lower total mortality risk in women according to the NIH,” says Manaker. “Enjoying tuna salad It may seem like more of a lunch option, but leaning on this food is a great breakfast option that can help people live a longer life. Choosing crackers or whole grain bread feeds the body with important B vitamins and fiber that also support overall health.”
According to Lisa Young, PhD, RDN, author of Finally full, finally slim and another member of our board of medical expertsa great breakfast combo for longer life is “a 2 egg omelet stuffed with 1/2 cup Spinach and 1/2 cup of tomatoes, accompanied by a slice of toasted Ezekiel bread.”
A recent study I even found that eating at least two servings of fruits and vegetables a day was associated with a lower mortality riskso filling your morning omelette with your favorite veggies is a great idea for a healthy start to the day.
If you’re in the mood for something a little lighter and sweeter, Manaker suggests some fruit with a Cup of tea on the side.
“Drinking tea at least three times a week is linked to a longer, healthier life, according to recent data,” says Manaker. “Including a variety of products will fuel the body with key nutrients that may also support a longer, healthier life. Just be careful what you’re adding to your tea, as too much sugar can counteract your efforts.”
And finally, a delicious plate of greek yogurt with your favorite ingredients 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 small drizzle of honey,” says Young.
flax seeds they are a small but mighty topping for your yogurt or oatmeal parfait. They contain high levels of omega-3 fatty acids and fiber, and have been found to help with things like cardiovascular health.
