Breakfast can be one of the most important meals of the day. Whether you’re eating this meal first thing or after a fasting period, it is an opportunity to include deeply nourishing foods and practices.
By nourishing your mind, body, and soul with longevity-boosting foods from the start, you set yourself up for a day full of energy, vitality, and productivity! Make it a habit, and you will be promoting a long and healthy life. Here are some of my favorite tips for eating for longevity when it comes to breakfast.
Time-Restricted Eating and Longevity
More and more, we’re finding that time-restricted eating supports longevity. What does that mean? It means some people thrive when they have smaller eating windows. Also known as intermittent fasting, the theory is that the stress of fasting makes your systems more efficient. By putting your body under intentional stress, it activates longevity genes and pathways. Time-restricted eating has also been shown to reduce the risk of life-threatening diseases, such as cardiovascular disease, obesity, diabetes, and neurological disorders, and potentially slow the growth of cancer. Finally, fasting gives your body time to rest from the work of digesting food.
So, what impact does this science have on our first meal of the day? I recommend optimizing your fasting window based on your own circadian rhythm. For some, that means skipping breakfast, and for others it might mean eating dinner earlier. You can begin to understand what’s best for you by listening to your natural cues—are you hungry when you wake up or could you wait a few hours before eating? If you could wait a bit, you might want to try eating your breakfast midday. Research also demonstrates that what you eat when you break your fast is equally as important for reducing cellular aging as the fasting period.
While time-restricted eating is beneficial for many, it’s not for everyone, and it is important to listen to your body as well as consult with your health care practitioner before beginning. Learn more about optimizing your fasting window.
The Benefits of Breakfast Foods
Whether you eat this meal when you first wake up or wait until midday, breakfast can encompass a lot of healthy, longevity-supporting foods.
Longevity foods to integrate into your breakfast include:
Raspberries and Blueberries —Berries are intuitive additions to your morning routine. From breakfast smoothies to smoothie bowls and fresh berry-topped oatmeal or chia pudding, eating berries with your breakfast is a great way to add longevity-boosting fiber and a variety of phytonutrients to your daily intake.
Vegetables—Don’t be scared to add veggies to your breakfast routine! Whether as toppings to your avocado toast or as a breakfast salad, these nutrient-dense foods don’t have to be sequestered to lunch and dinner.
Nuts and seeds—These delectable natural treats provide plant-based protein, healthy fats, fiber, and antioxidants. Nuts and seeds are known to support heart health, but make sure to eat them in moderation due to their high calorie and fat content.
Whole grains—Foods like oats, brown rice, buckwheat, millet, and barley provide necessary macro and micronutrients and also support longevity though improved cholesterol levels and disease prevention. These foods are particularly beneficial for longevity when replacing refined grains.
Extra-virgin olive oil—This oil is one of the best foods for longevity. Extra-virgin olive oil contains polyphenols with potent antioxidant and anti-inflammatory properties. One study conducted by researchers at Harvard found that higher olive oil consumption is associated with lower risks of death from cardiovascular disease, cancer, neurodegenerative disease, or lung disease, especially when it takes the place of butter, margarine, or mayonnaise.
Extra-virgin olive oil can be drizzled on top of avocado toast or a breakfast salad, stirred into a savory oatmeal or yogurt, or used for your tofu scramble to get these wonderful health benefits first thing in the morning.
Learn more about longevity-boosting foods and supplements
To summarize, eating a diet rich in the above foods can help increase your vitality and lifespan by supporting:
- Decreased all-cause mortality risk
- Antioxidant pathways
- Reduced risk for conditions such as diabetes, heart disease, stroke, and obesity
- Disease prevention
- Improved LDL cholesterol levels
- Brain health
Breakfast Foods that Do Not Support Longevity
What you leave out of your diet is just as important when it comes to eating for longevity. Many packaged breakfast foods are made with refined grains and sugar and breakfast meats are often highly processed. These foods are known to cause inflammation, which, when not addressed, is a leading cause of chronic diseases like cardiovascular disease, diabetes, and cancer. Eating refined and processed foods can also make you feel sluggish. Instead, I recommend focusing on eating a rainbow of fruits and vegetables.
How to Implement a Longevity Meal Plan
Planning out when and what you will eat for breakfast can help you achieve success when it comes to your wellness goals. Eating foods that nourish your mind, body, and soul first thing sets you up for success the rest of the day.
Learn how to create a longevity meal plan
Breakfast Recipes for Longevity
These breakfast recipes for longevity will nourish your mind, body, and soul. They are plant-based, nutrient-rich meals that will leave you feeling energized and full of life!
Chia Seed Pudding
Recipe:
- 2 Tbsp chia seeds
- ½ cup nut milk of choice (coconut is one of my favorites!)
- Fruit (preferably organic berries)
- Pumpkin seeds (optional)
- 1 tsp sweetener of choice (optional)
Place your organic chia seeds in a jar with the nut milk of your choice and place in the fridge overnight. When you are ready to eat your chia pudding, top with berries and pumpkin seeds for added nutrition and flavor. If you’re craving oatmeal, but following a paleo diet, chia seed pudding is a great alternative!
Avocado Toast with Crimson Cherry Tomatoes
A simple piece of avocado toast can be chock full of longevity-boosting nutrients including antioxidants, healthy fats, minerals, and vitamins. Add a drizzle of extra-virgin olive oil to access its polyphenol superpowers.
Recipe:
- 1 piece gluten-free toast
- ½ organic avocado
- Organic crimson cherry tomatoes
- Drizzle of extra-virgin olive oil
- Himalayan pink salt (to taste)
Toast bread to preference. Add slices of avocado. Top with crimson cherry tomatoes, drizzle with extra-virgin olive oil, and season to your preference. A delicious and easy option for your busy mornings!
Blueberry and Walnut Hummus
One of my favorite twists on a hummus recipe, this delectable blueberry and walnut hummus can be spread on gluten-free toast to make a nutrient-rich breakfast. The main ingredients, legumes, blueberries, olive oil and walnuts are all known for their longevity-boosting properties.
Recipe:
- 1 juiced lemon
- 1 cup wild blueberries
- 1 can chickpeas, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons extra-virgin olive oil
- 2 cloves of garlic
- ½ cup walnuts
- Seasoned to taste
Combine ingredients in a blender and blend until smooth. Pour into a bowl and enjoy!
Connect with Serena Loves
A soul-nourishing breakfast can promote your longevity, increase your energy, and transform your day. Visit serenaloves.com for more information on how to enhance your vitality through Culinary Alchemy®—a holistic approach to wellness encompassing practices for the mind, body, and soul.
