Longevity expert Valter Longo, renowned for developing the longevity diet, has shared his tips for creating a longevity-boosting breakfast that is both healthy and enjoyable. Longo, a professor in gerontology and director of the USC Longevity Institute, has based his longevity diet on his own extensive research on populations around the world who live exceptionally long lives.
The longevity diet is essentially a combination of a vegan and pescatarian diet, rich in legumes, whole grains, nuts, and seeds, and relatively low in protein. It also incorporates periods of fasting and emphasizes the importance of regular physical activity, such as walking, to mirror the habits of centenarians who live active lifestyles.
Longo’s first tip is to eat a breakfast that includes multiple food groups. According to him, it is crucial to start the day off with a nutritious breakfast. A sample breakfast on the longevity diet might consist of whole grains, nuts, and fruit. Longo himself enjoys friselle, a whole-grain bread from Italy, with a nut spread containing almond and cocoa, accompanied by an apple.
In addition, Longo emphasizes the importance of finding breakfast options that you genuinely enjoy. He advises against forcing yourself to eat foods that you don’t like, even if they are considered healthy. Instead, he suggests finding variations of foods that align with the general principles of the longevity diet. For example, Longo’s fig, nut, and cornmeal “cookies” or baked oats with fruit and nuts could be excellent choices.
Lastly, Longo encourages making changes to your breakfast to incorporate more nutrients without compromising taste. He personally includes both green and black tea bags in his morning cup of tea to maximize the nutritional benefits while still enjoying the taste. Green tea has been linked to various health benefits, including improved brain function, heart health, lower cholesterol, strengthened bones, and even anti-aging effects on the skin.
In conclusion, Valter Longo’s tips for a longevity-boosting breakfast include incorporating multiple food groups, enjoying the foods you eat, and making small changes to increase nutrient intake. By following these principles, individuals can work towards achieving a healthy and enjoyable breakfast that contributes to their overall longevity and well-being.