Hey Guys – June is Men’s Health Month
Does the word “diet” make you cringe? If so, maybe the best diet strategy for you is a “no-diet” strategy. How about making some small, subtle changes to your eating, drinking and exercising habits that are not only easy, but won’t make you feel like you’re on that dreaded diet!
Color Code Your Meals
It’s inevitable. There are times we all fall short when it comes to eating enough fruits and vegetables. Start by trying to incorporate one fruit or veggie into each meal or as a snack. Grab a banana or an apple for a snack on the go; add spinach or broccoli to your breakfast omelet; start off dinner with a mixed green salad with fresh veggies, or simply add lettuce and tomato to your sandwich at lunch.
Protein Packed Non-meats
Soy, beans, nuts and seeds are great ways to add lots of protein to your diet without adding a lot of saturated fat. Use tofu instead of chicken, meat or pork in your favorite recipes. Add beans, nuts or edamame to your salads. Try peanut butter with fruit or on whole grain toast.
Fish is a heart smart food. It is a great source of protein, plus fish contains essential nutrients. Adding fish to your menu at least two times per week, like salmon and tuna which contain essential fatty acids, will lower your risk of heart disease.
Calcium — not just for ladies
Calcium and vitamin D are widely known for their role in women’s health, but these essential nutrients are just as important for men. Aim for three servings of low-fat dairy every day. If you have trouble reaching your 3-a-Day goal, talk to your ShopRite pharmacist to see if a calcium with vitamin D supplement might be an option for you.
Include foods that are high in fiber to your daily meals. Some great options are: high fiber cereal, whole grain bread, quinoa, beans, fruits and vegetables. Men need ~38 grams of fiber every day to see the benefits in their gastrointestinal and heart health.
Makeover Your Meat
Love a tender steak, barbecued meats, and juicy burgers? You can still have your meat, and eat it too! Go lean – choose cuts of meat with the word round, loin, or chuck in the name. Ninety percent or more lean ground beef, center cut pork chops and poultry are other lean options.
No healthy lifestyle plan is complete without a plan to get active. Notice we didn’t say “exercise.” Being physically active, every day, will help you to control calories, maintain muscle mass, and keep your midsection (where many men tend to gain weight) slim. Find an activity you enjoy so you’ll have fun while getting fit.