Don't get stuck eating the same
thing every day. Here are creative combos to try in the morning.
It's easy to get into the routine of eating the same thing for
breakfast every morning; it probably feels like you're saving yourself time by
not worrying about it. However, if you eat the same foods every day and don't
vary your food choices, you may miss out on the opportunity to get more
nutrients, but you may also be missing out on the chance to live a longer life.
According to a study published in The International Journal of Epidemiology, women who ate various healthy foods (around 16 to 17) had a 42 %
lower mortality rate than others who only ate 0 to 8 healthy foods throughout
their diet.
So, how can we get a nice variety of nutrients during the week
when it comes to breakfast? We asked a few of our expert dietitians, and they
gave us some of their favorite breakfast combinations for living a longer life.
Continue reading to find out more.
1. Walnuts and oatmeal
Oatmeal is one of the best breakfast choices you can make for your
health, but one dietitian suggests adding walnuts to make it even healthier.
According to medical expert Lauren Manaker, MS, RDN, author of The
First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, "including
walnuts in your diet can help you live a longer life." "In fact,
research published in the journal Nutrients found that the increased walnut
consumption by half a serving per day reduced the risk of early death by 9%.
Also, those who ate walnuts more than five times per week had around a 25%
lower risk of dying from cardiovascular disease than people who did not eat
walnuts."
"So, combining walnuts with oats is a natural combo,"
she continues. "The oats are loaded with a specific fiber called
beta-glucans, which can help support heart health in a profound way."
2. Tuna salad and whole-grain crackers
Some people may not consider seafood a breakfast choice, but many
other parts 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 like more of a lunchtime choice, but leaning on this food is a
great breakfast option that can help people live a longer life. Choosing
whole-grain crackers or bread provides the body with essential B vitamins and
fiber, both of which are beneficial to overall health."
3. Veggie omelet
A great breakfast combination for longer life, according to Lisa
Young, Ph.D., RDN, author of Finally Full, Finally Slim, is "a two egg-omelet filled with 1/2 a cup of
spinach and 1/2 a cup of tomatoes, paired with one slice of toasted Ezekiel
bread."
One recent study even found that eating at least two servings of
fruit and vegetables a day was associated with a lower risk of mortality, so
loading up your morning omelet with your favorite veggies is an excellent idea
for a healthy start day.
4. Tea and fruit salad
If you're in the mood for something a bit lighter and on the
sweeter side, Manaker suggests some fruit with a cup of tea on the side.
"Recent research shows that drinking tea at least three times
a week is linked to a longer and healthier life," Manaker says.
"Including a variety of produce will fuel the body with key nutrients that
can support a longer and healthier life, too. Just watch for what you are
adding to your tea, as too much sugar can counteract your efforts."
5. Yogurt parfait with flaxseed
Finally, a tasty bowl of Greek yogurt with your favorite toppings
can be a delicious way to start the day.
"I suggest 6 ounces of low-fat Greek yogurt, one tablespoon
of ground flaxseeds, one medium sliced banana, and a small drizzle of
honey," says Young.
Flaxseeds are a small but mighty topping for your yogurt parfait or oatmeal. They've been found to help with cardiovascular health because they're high in omega-3 fatty acids and fiber.