Avoid processed foods: A Mediterranean diet comprises whole foods. It doesn’t involve many packaged or processed foods (think a long, lazy lunch versus a grab-and-go meal). Try to avoid highly processed foods, which often contain added sugars, refined grains, trans fats, and refined vegetable oils (soybean oil, corn oil, etc.)

In general, all three experts say that avoiding ultra-processed foods and fatty meats (like sausage or bacon) at breakfast is one big way to ensure your morning meal is adding years to your life instead of subtracting them. Scientific research shows that a diet high in ultra-processed foods is directly linked to reducing lifespan. Similarly, eating red or processed meat regularly increases the risk for cardiovascular disease and certain types of cancer. 

All three experts say minimizing added sugar at breakfast is another way to add years to your life. That means avoiding sugary cereals, flavored yogurts and pastries. 

“For a longevity-supporting breakfast, focus on whole, nutrient-dense foods that provide a balance of healthy fats, proteins and complex carbohydrates. Incorporate plenty of antioxidants from fruits like berries, healthy fats from nuts, seeds, or avocados and fiber-rich vegetables or whole grains,” Sehgal advised. He also said that including probiotic-rich foods like yogurt or miso, as Bhanote’s breakfast does, can support gut health, which plays a critical role in overall well-being and longevity.

It comes to no surprise that plants reign supreme when it comes to the breakfasts of choice for longevity experts. Consider this a reminder to get your fill of them in the morning. While vegetables are often regulated to lunch and dinner, incorporating them into your breakfast along with an unprocessed protein source is a science-backed way to increase your lifespan. 

Starting your morning by adding years to your life? Not too shabby of a way to start the day. Use it to set the tone and keep the longevity-supporting habits coming. With hope, you’ll be doing them for many, many years to come.

This article originally appeared on HuffPost.

The Minimalists talk about minimizing mental clutter caused by loved ones, consuming less of things we enjoy, embracing minimalist dietary principles that last, and more with Dr. Paul Saladino.

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Joshua, Ryan, and T.K.’s pithy, shareable, less-than-140-character responses. Find more quotes from The Minimalists at MinimalMaxims.com.

• Our material possessions are a physical manifestation of our internal lives.
• Consume products, not people.
• Consumption is not the problem—consumerism is.
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