(CBS) Eating healthy isn't easy.

But eating certain foods can actually add years to your life and still taste good, says Dr. Michael Roizen, co-author of "Cooking the RealAge Way."

Dr. Roizen, author of New York Times bestseller "RealAge: Are You As Young As You Can Be?" created the "RealAge" concept — that your age is based not on calendar years, but on the way you live your life.

"Cooking the RealAge Way" provides over 80 recipes to "turn back the biological clock."

On The Early Show Tuesday, Dr. Roizen showed co-anchor Harry Smith a typical RealAge breakfast, lunch and dinner, and explained why each is the way to go, health-wise.

RECIPES, and EXPLANATIONS

Breakfast: Fabulous French Toast with Spiced Fruit and Powdered Sugar
Prep Time: 8 min
Cook time: 12 min

2 cups unfiltered apple juice or apple cider
1 cinnamon stick or 1/4 tsp cinnamon
1 cup mixed dried fruit bits, such as Sunsweet brand
2 egg whites, beaten until frothy
1/2 cup nonfat vanilla soy milk
1/8 teaspoon nutmeg
Butter-flavored cooking oil spray
8 slices whole wheat or multigrain bread, such as Natural Ovens brand
2 teaspoons confectioner's sugar

Combine juice and cinnamon stick or cinnamon in a small saucepan. Bring to a boil over high heat; boil gently 3 minutes to reduce slightly. Add fruit bits; simmer uncovered 8 minutes or until fruit is tender and sauce thickens. Discard cinnamon stick.

Meanwhile, combine egg whites, soy milk, and nutmeg in a pie plate or shallow dish. Heat a large nonstick griddle or skillet over medium heat. Coat skillet with cooking oil spray. Dip each slice of bread into milk mixture, turning to coat both sides lightly. Cook on hot griddle 2 to 3 minutes per side or until golden brown. Transfer to four serving plates; top with fruit mixture. Place confectioners' sugar in strainer; shake over French toast to dust lightly with sugar.

Substitutions:
Diced dried apples or apricots may be substituted for fruit bits. One-half cup liquid egg substitute may replace egg whites.

Tips:
Reducing the apple cider is an easy way to add extra flavor to this topping. During the simmering time, the water evaporates, leaving a more concentrated flavor behind. Do not soak the bread in the milk mixture too long or the French toast will become soggy. A quick turn of the bread in the milk mixture will suffice.

What's different here?

The first thing is using egg whites. When we remove the yolks, we remove the unhealthy fat.

Any tips on buying whole wheat bread?

You have to be careful. On the packaging, you want to see 100 percent whole wheat or whole grain. If you see wheat flour, it's not as good. If the package says "a good source of," it means there's as little as 13 percent whole wheat. If the packaging says "excellent source of," it's as little as 20 percent. You don't want to see enriched flour, either: What that is, is refined. Also, you don't want sugar in your whole wheat bread. Three-quarters of breads I've sampled have sugar as one of their first five ingredients. You want less than two grams of sugar per serving.

Any other particularly good ingredients in the breakfast?

Apple Juice, which has flavanoids. Also, cinnamon. Cinnamon is an appetite suppressant. What it does is it gets your glucose to go into cells more quickly and with more ease, so it goes into your brain to tell you you're full more quickly.

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