Is your breakfast the key to a long life? Here's what the world's longest-living people eat to start their day right
In a culture obsessed with protein bars, sugary cereals, and skipping meals for intermittent fasting, it may be time to revisit a timeless secret to long life—eating
breakfast
like it's the most important meal of the day. And not just any breakfast, but one inspired by the world's healthiest, longest-living communities.
According to
longevity
expert
Dan Buettner
, who coined the term 'Blue Zones' to describe regions with the highest life expectancies, how you begin your day might just shape how long you get to enjoy it. In an interview with
CNBC Make It
, Buettner shared that in these longevity hotspots—like
Okinawa
in Japan or
Sardinia
in Italy—people start their mornings not with pancakes or granola, but with nutrient-rich, savory meals.
'Breakfast like a king, lunch like a prince, and dinner like a pauper'
That old saying isn't just an adage in the Blue Zones—it's a way of life. Residents here eat their biggest meal in the morning and taper down through the day, often finishing with an early, light dinner. 'They eat an early dinner and then not again until breakfast,' Buettner said, emphasizing how this meal structure aligns with natural circadian rhythms.
But perhaps most eye-opening is what they're eating. Forget waffles and flavored yogurts. Their breakfast plates are filled with beans, vegetables, rice, miso, oats, and fruits. 'I often start my day with a minestrone stew full of vegetables and beans,' Buettner noted, even challenging readers to try this Blue Zone breakfast for just a week. The result, he promises, may be surprising.
In
Blue Zones
, people don't just eat better—they live better. 'They're not just extending life,' Buettner says, 'they're adding joy to it.' These are individuals who walk to their friends' homes, grow their own food, pause during the day to rest or reflect, and prioritize meals with loved ones over screens or isolation.
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The longevity formula: simple, joyful, and deeply human
From Okinawa's mindful eating philosophy of
hara hachi bu
—eating until 80% full—to afternoon siestas and strong social ties, these small daily rituals create a rhythm of life that naturally supports health. 'The path to living an extra eight to ten years isn't paved with supplements or extreme diets,' Buettner told Harris. 'It's paved with vegetables, walks, family dinners, and purpose.'
And it all begins with breakfast.
So tomorrow morning, consider this: what if a bowl of beans could give you more mornings to look forward to?
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2 days ago
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Is your breakfast the key to a long life? Here's what the world's longest-living people eat to start their day right
iStock Longevity expert Dan Buettner reveals that in the world's longest-living communities, breakfast is not just the most important meal—it's the biggest. In Blue Zones like Okinawa and Sardinia, people start their day with hearty, plant-based meals. (Representational image: iStock) In a culture obsessed with protein bars, sugary cereals, and skipping meals for intermittent fasting, it may be time to revisit a timeless secret to long life—eating breakfast like it's the most important meal of the day. And not just any breakfast, but one inspired by the world's healthiest, longest-living communities. According to longevity expert Dan Buettner, who coined the term 'Blue Zones' to describe regions with the highest life expectancies, how you begin your day might just shape how long you get to enjoy it. In an interview with CNBC Make It , Buettner shared that in these longevity hotspots—like Okinawa in Japan or Sardinia in Italy—people start their mornings not with pancakes or granola, but with nutrient-rich, savory meals. That old saying isn't just an adage in the Blue Zones—it's a way of life. Residents here eat their biggest meal in the morning and taper down through the day, often finishing with an early, light dinner. 'They eat an early dinner and then not again until breakfast,' Buettner said, emphasizing how this meal structure aligns with natural circadian rhythms. But perhaps most eye-opening is what they're eating. Forget waffles and flavored yogurts. Their breakfast plates are filled with beans, vegetables, rice, miso, oats, and fruits. 'I often start my day with a minestrone stew full of vegetables and beans,' Buettner noted, even challenging readers to try this Blue Zone breakfast for just a week. The result, he promises, may be surprising. In Blue Zones, people don't just eat better—they live better. 'They're not just extending life,' Buettner says, 'they're adding joy to it.' These are individuals who walk to their friends' homes, grow their own food, pause during the day to rest or reflect, and prioritize meals with loved ones over screens or isolation. From Okinawa's mindful eating philosophy of hara hachi bu —eating until 80% full—to afternoon siestas and strong social ties, these small daily rituals create a rhythm of life that naturally supports health. 'The path to living an extra eight to ten years isn't paved with supplements or extreme diets,' Buettner told Harris. 'It's paved with vegetables, walks, family dinners, and purpose.' And it all begins with breakfast. So tomorrow morning, consider this: what if a bowl of beans could give you more mornings to look forward to?
Time of India
2 days ago
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Is your breakfast the key to a long life? Here's what the world's longest-living people eat to start their day right
In a culture obsessed with protein bars, sugary cereals, and skipping meals for intermittent fasting, it may be time to revisit a timeless secret to long life—eating breakfast like it's the most important meal of the day. And not just any breakfast, but one inspired by the world's healthiest, longest-living communities. According to longevity expert Dan Buettner , who coined the term 'Blue Zones' to describe regions with the highest life expectancies, how you begin your day might just shape how long you get to enjoy it. In an interview with CNBC Make It , Buettner shared that in these longevity hotspots—like Okinawa in Japan or Sardinia in Italy—people start their mornings not with pancakes or granola, but with nutrient-rich, savory meals. 'Breakfast like a king, lunch like a prince, and dinner like a pauper' That old saying isn't just an adage in the Blue Zones—it's a way of life. Residents here eat their biggest meal in the morning and taper down through the day, often finishing with an early, light dinner. 'They eat an early dinner and then not again until breakfast,' Buettner said, emphasizing how this meal structure aligns with natural circadian rhythms. But perhaps most eye-opening is what they're eating. Forget waffles and flavored yogurts. Their breakfast plates are filled with beans, vegetables, rice, miso, oats, and fruits. 'I often start my day with a minestrone stew full of vegetables and beans,' Buettner noted, even challenging readers to try this Blue Zone breakfast for just a week. The result, he promises, may be surprising. In Blue Zones , people don't just eat better—they live better. 'They're not just extending life,' Buettner says, 'they're adding joy to it.' These are individuals who walk to their friends' homes, grow their own food, pause during the day to rest or reflect, and prioritize meals with loved ones over screens or isolation. MORE STORIES FOR YOU ✕ « Back to recommendation stories I don't want to see these stories because They are not relevant to me They disrupt the reading flow Others SUBMIT The longevity formula: simple, joyful, and deeply human From Okinawa's mindful eating philosophy of hara hachi bu —eating until 80% full—to afternoon siestas and strong social ties, these small daily rituals create a rhythm of life that naturally supports health. 'The path to living an extra eight to ten years isn't paved with supplements or extreme diets,' Buettner told Harris. 'It's paved with vegetables, walks, family dinners, and purpose.' And it all begins with breakfast. So tomorrow morning, consider this: what if a bowl of beans could give you more mornings to look forward to?
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She's a Japanese nutritionist and skips American sweets—these 5 tasty foods curb sugar cravings the smart way
A Japanese nutritionist who moved to the US was surprised by how rich and sweet American desserts are. She didn't want to give up sweets completely, so she chose healthy alternatives that were inspired by her roots. To help curb cravings for sugar, a Japanese nutritionist shares her favourite desserts. She loved traditional Japanese desserts like wagashi, or pudding made with "anko," or sweet red bean paste, while growing up in Nara, Japan. She discovered that grocery store desserts were too rich and sugary for her after moving to the United States. She began creating recipes that drew inspiration from her early years and now counsels others to practice mindfulness and make minor changes to sweets. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Good News If You Owe Banks Over R75,000 Consumersave Click Here Undo What are healthier ways to satisfy sugar cravings? Japanese sweet potatoes, sweet adzuki bean paste, dates and dark chocolate , rainbow berry jam, and chia and flax seed pudding are her favourite desserts when she's craving something sweet, as per a report by CNBC. They give you nutrition and balance without losing flavour. ALSO READ: Stronger core, stronger you! This quick 10-minute routine beats sit-ups and boosts pelvic floor health fast Live Events 1. Rainbow Berry Jam Rainbow berry jam is a delicious and nutritious fruit jam made with organic berries, apple sauce, organic oranges, dried goji berries, flaxseed, cinnamon powder, and, in some cases, rum. The recipe calls for boiling the mixture over medium heat, then reducing to low heat and simmering for 40 minutes with the lid on. The jam can be refrigerated for a week or two. It goes well with dark chocolate, vegan matcha cake, and chia seed pudding, and it's also great spread on whole wheat bread. Pair the jam with dark chocolate, vegan matcha cake, or chia seed pudding. 2. Sweet Adzuki Bean Paste Adzuki paste, or "anko," is a popular Japanese dessert made by soaking and draining red beans overnight. The ingredients consist of beans, konbu seaweed, dried fruits, chestnuts, cinnamon, and sea salt. The paste is then cooked in a rice cooker using the brown rice setting. It can be used in a variety of desserts, including "an-pan," "ohagi," "zenzai," and "dorayaki." Adzuki beans are used medicinally and ritually in Japan due to their high fiber, protein, magnesium, potassium, and vitamin B content. The dried fruit promotes digestive and gut health , while cinnamon improves metabolic and immune function. Another popular dessert is edamame paste, known as "zunda," which goes well with tofu mochi made from tofu and rice flour. 3. Chia and Flax Seed Pudding This chia and flax seed pudding recipe is a personal favorite that's high in protein, fiber, and omega-3 fatty acids. It calls for 3 tablespoons of chia seeds and 1 tablespoon of ground flax seeds, 2 cups of unsweetened soy milk, 2 ripe bananas, 1/4 cup of dried fruit, 1/2 tablespoon of cinnamon, matcha, or unsweetened cacao powder, and optional toppings such as frozen or fresh berries or roasted walnuts. To prepare, combine the ingredients in a mason jar, chill, and enjoy. 4. Dates and Dark Chocolate Dates are a healthy and sweet treat high in vitamins, nutrients, fiber, and magnesium. Dark chocolate is high in antioxidants, which are good for your heart and reduce inflammation. To make a simple date and dark chocolate combination, cut a dry Medjool date in half, stuff with dark chocolate, and top with walnuts. 5. Japanese sweet potatoes Japanese sweet potatoes, also known as "satsumaimo" and "murasaki imo," are popular in American supermarkets. Baking sweet potatoes, or "yaki imo," is a popular Japanese dish. Medium-sized sweet potatoes can be baked at 425 degrees Fahrenheit for 60 minutes, with the cooking time varying according to size. These sweet potatoes have a concentrated flavor and do not require much else to be delicious. Sweet potato wagashi, which includes steamed or baked sweet potatoes, dried fruits, chestnuts, cinnamon, matcha, and sea salt, is also a tasty and nutritious treat. FAQs Do I have to give up sweets to eat healthily? These smart alternatives allow you to enjoy sweet flavors without the sugar crash. Are these dessert options simple to prepare at home? Yes, the majority of them require simple ingredients and little preparation, with no need for fancy tools.
