The right kind of food can provide you with the energy you need to breeze through the day. The right diet can also help you fight certain diseases. Here are some nutrition tips for dear ol’ dad just in time for Father’s Day. (By the way, brothers and husbands can also benefit from these tips.)
1. Eat More Whole Grains
Heart disease is one of the top three killers in the United States for the male population (and for females as well). In order to help reduce the risk of cardiovascular disease, you should follow a balanced diet and try to think beyond protein: It’s OK to order steak once in a while, but it’s definitely not a good thing if you consistently keep whole grains and vegetables out of your diet.
What’s so great about whole grains? Well, they help increase the fiber in your diet, and they’ve been shown to reduce cholesterol. Moreover, whole grain products contain other key nutrients that will regulate your blood pressure and maintain a healthy heart. Try whole grains such as quinoa, barley and farro and incorporate more whole grain pastas, breads and cereals into your daily diet.
Also, numerous studies have shown that omega-3 fatty acids are linked to better cardiovascular health. Omega-3s can be found in seafood as well as nuts and seeds like walnuts and chia seeds. Next time, try adding these to your salad or breakfast cereal or yogurt. Or try our Chia Seed Pudding recipe.
2. Go Big on Plants, Easy on the Meat
Men are more prone than women to develop colorectal cancer based on their diet, which is typically more meat-based as opposed to plant-based. Fruits and vegetables contain insoluble fiber that’s good for your digestive tract; they increase motility with the added bulk, thereby helping to reduce the risk of colorectal cancer.
The USDA recommends 35 grams of fiber a day for men, and yet the average male usually gets in a measly 12 to 15 grams daily. Don’t up your daily fiber intake all at once as this may cause some gastrointestinal issues. Instead, work on gradually increasing the fiber in your diet — an increase of about 1 gram a day is the recommended goal. For a boost of plant-based fiber, try our Lemon Dill Quinoa Salad.
3. Get in More Tomatoes
About one in six men will be diagnosed with prostate cancer. This is the most common cancer after skin cancer among American men. As well, prostate cancer is one of the top two cancer killers among American men. Some studies have shown that a diet high in lycopene — an antioxidant found in the pigment of tomatoes, watermelons and pink grapefruits — is associated with a reduced risk of prostate cancer. Therefore, it’s recommended that men consume a tomato or tomato-based product at least once a week.
Lycopene actually becomes more concentrated when the food containing this antioxidant has been cooked — for example, in a tomato sauce. As well, since it’s a fat-soluble nutrient, it’s more easily absorbed when eaten with a little bit of oil. Looking for a tomato-based recipe? Give our Butternut Squash and Tomato Posole a try.
Jason is Zipongo’s registered dietitian and product manager. During his off hours, you’ll find him browsing the local farmer’s markets or hosting dinner with friends. For more nutrition tips, follow him @jasonlauRD and @zipongo.
