Expert reveals one meal you should never skip if you want to live a longer life

A wellbeing expert has revealed several easy diet hacks that can help you live longer - and warns there's one meal you should never skip.

It goes without saying, maintaining a balanced diet is the key living healthy - and living longer - but what actually does that entail?

Diet culture and social media influencers can sometimes give us conflicting and misleading advice that steers us away from what Nicci Roscoe, an expert in holistic wellbeing and Master NLP Practitioner, describes as the fundamentals.

Don't skip this meal if you want to live a long and healthy life (Getty Images)

Roscoe says it's all about 'moderation', meaning not a total restriction on certain foods, and recognizes it's normal for us to have 'moments of indulging every so often', but that the food and drink we consume can play a 'crucial role' in our health and lifespans.

So what is the hack to a healthy well-balanced diet?

Rainbow foods

Roscoe said: "Having a combination of rainbow colours in your food is key to a healthy balanced diet. It's important to have a good balance of protein, carbohydrates, and fats."

The pro says to eat a variety of healthy colored foods (Getty Images)

Wholegrain

The pro explained wholegrains, like whole wheat, brown rice, oats and quinoa, are fibre-rich which can lower the risk of chronic diseases.

Roscoe advises to swap white pasta to brown and make other similar healthy swaps to reap its benefits.

Plan for three square meals

We've all been there - when you're rushing for work and grab whatever your hands can reach for in the cupboards, or you settle with just a coffee to comfort your growling belly.

However, even if you don't feel hungry first thing in the morning, Roscoe says it's important to schedule breakfast.

"[N]o matter how busy you are it's important to start the day off right with a decent breakfast," she explained.

"Eating breakfast helps to kickstart your metabolism and stave off cravings, and it needn't be an elaborate affair."

On her list of ideas for a suitable breakfast include muesli, chia seed puddings and overnight oats soaked in yoghurt or milk with sees, berries, natural yoghurt and honey - which can easily be grabbed for on-the-go.

She added: "By planning, preparing your food the day before gives you a much healthier option."

Batch cooking and preparing meals is a good way to prioritize health and save money in the process (Getty Images)

Batch cook

On the subject of planning ahead, Roscoe recommends batch cooking meals ahead of time, which can also save money.

Just a couple of hours on a weekend can be dedicated to making healthy meals for the week - which means you're less likely to grab fast food or other fat-heavy items on the shelves when hunger strikes.

Reduce sugar

The American diet is considered one of the worst in the world due to a killer combo of highly processed foods, saturated fat and excessive sugar, which is quite literally killing us through diabetes and other chronic diseases.

Roscoe says this is why we should try to hit our sugary cravings on the head and opt for fruit instead.

"[Fruit] may have sugar in them but they're not the same as consuming packets of sweets and bars of chocolate," she continued, as they are "high in fibre, rich in antioxidants and vitamin C and help lower blood pressure and cholesterol."

The American diet isn't exactly colorful or good for us (Getty Images)

Prioritize protein

Protein sources are key to slamming the brakes on those tempting cravings and keeping us feeling fuller for longer.

Roscoe said: "Protein provides the building blocks for all the body's processes."

It's even more important for people over the age of 40 as this is the point where 'muscle mass beings to decline' and has a domino-effect on health and wellbeing later on.

Think meat, fish, eggs, dairy products, beans, lentils, nuts and seeds - and including a portion of protein 'with every meal'.

Coffee and water

Coffee or other caffeinated-drinks are also on Roscoe's menu of items to avoid.

That's because caffeine is a stimulant that interferes with sleep. And poor sleep can make us vulnerable to other chronic diseases.

Going cold turkey might be daunting, but Roscoe says it can be managed through regular steps - like switching to decaf and herbal tea.

Meanwhile, aim to drink one-and-a-half to two litres of water every day which the wellbeing adviser said can be achieved by setting a reminder on your phone every 30 minutes or by using a reusable water bottle.

Caffeine interferes with our sleep - and longevity (Getty Images)

Healthy fats and nuts

Not all fat is bad for us, in fact, the opposite is true when it comes to natural fats like avocados, nuts, seeds and oily fish, all of which work to promote heart health.

Roscoe added: "A healthy heart is a crucial factor in extending your lifespan, but the benefits of healthy fats don't stop there. They also have anti-inflammatory properties which can positively influence your health and can help promote mental wellbeing as you age."

Mindful eating

Finally, Roscoe advises mindful eating - where you're 'present in the moment' during mealtimes 'rather than eating on autopilot or being distracted'.

• Doctor warns one habit people should quit doing before breakfast if they want to lose weight
• Expert debunks the 'biggest weight loss lie in history' and reveals why we should skip dieting for good
• Expert explains true reality of what happens if you swallow gum and it might surprise you
• Professional chef explains why you should never stuff your turkey on Thanksgiving