10 Best Foods For
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Men are different. And while that is
hardly earth-shattering news, men's nutritional needs are quite a bit different
than women's nutritional needs... and I found that to be quite interesting.
Foods for dudes run the gamut although you'll probably notice the
protein foods are a little more pronounced for men then women. Did I mention
that men are different?
Just like women need certain nutrients to
protect themselves from osteoporosis, men need certain nutrients for prostate
health. There are different foods that may help sex-specific health issues.
That's great news when you're trying to eat healthy for life!
also susceptible to suffering high levels of stress more so than women because
they have a tendency to keep stress inside. And like women, poor diet is a
factor in heart disease, too. However on average, men show signs of heart
disease 10 to 20 years earlier than women.
The good news? My Top 10
Healthy Foods for Men that will help all you men get healthier!
10. You Say Tomato...
Lycopene, the antioxidant
plentiful in tomatoes, is especially good in the prevention of prostate cancer.
Even better doses of lycopene are found in cooked tomatoes, such as tomato
sauce. More lycopene equals more protection. So the eating of spaghetti and
pizza should be encouraged in the name of good health. Extra sauce please!
9. Get Into The Swim of Seafood!
Seafood is high in protein
and zinc. Zinc is important for immune function and (once again) prostate
health. Research shows that if a man lives long enough, chances are he will
develop prostate cancer. Keep that little piece of information tucked in the
back of your head and you'll realize the importance of eating to improve
prostate health all through life.
8. Bring on the Broccoli!
Boy, those cruciferous vegetables are healthy for everyone, aren't they?
For men, broccoli is very helpful in the prevention of heart disease and
cancer, the number one and number two killers for men over 35 years of age.
7. There's Something Fishy Here!
It may not sport a manly
color, but that lovely pink salmon is filled to overflow with omega 3 fatty
acids. Those fatty acids are effective in lowering the risk for prostate
cancer. It's also helpful for heart health, too. Besides all that, salmon is on
the women's list as well. Now you know what to order when you take that special
someone out to dinner!
6. A Breath of Fresh Air!
really like garlic, make sure you share or you'll end up alone in your
odiferous state! According to a study in Penn State's College of Health and
Human Development, deodorized garlic capsules help bring down blood cholesterol
levels of men. The guys' cholesterol levels dropped 7 percent over 5 months,
but remained unchanged in men downing placebos. But instead of swallowing
pills, why not eat garlic in the food you love with the one you love? Plus,
garlic is also known for its aphrodisiac properties. What's not to like about
5. Sow Your Oats!
Oatmeal's got it goin' on for
guys. Consider that it's full of fiber, chock full of B vitamins (for stress)
and lots of zinc for the prostate, you need to stir the pot a little and get
cool with the gruel. If a hot bowl of oatmeal isn't your thing, muffins can
rescue your oatmeal from the reject list.
4. Rice is Nice!
But don't chow down on just any style rice -- make it brown rice. Not only is
it high in fiber, but it also has a good sampling of B vitamins, magnesium,
potassium and zinc: all the stuff guys need.
3. Toss the
This is the stuff you loved to hate as a kid, but gotta eat as
an adult. The experts say a whopping 35 percent of cancer deaths may be
attributed to diet. (In my opinion, it might even be more). Dark, leafy greens
are nutrient rich foods that are just packed with nutrition: beta-carotene,
vitamin E, vitamin C, and important minerals such as calcium, magnesium and
potassium. Get over the fear of greens and toss some down.
Nuts for Fruit... and Nuts!
Eaten raw, nuts are a great source of
vitamin E and adequate vitamin E helps with heart health. Nuts are also filling
and satisfying. Try a little raw almond butter a piece of whole wheat bread
with a half a banana sliced up on top. It's delicious! Bananas are a great
portable fruit for everyone, men included, and they're a wonderful source for
potassium, also important for heart health.
1. Take Water, Water
It is estimated that as many as three out of four of
Americans are dehydrated! Water may not contain nutrition, but it is considered
a nutrient because of the powerful effect it has on the body and bodily
function. Don't forget to chug-a-lug at the water cooler!
OK guys... to
get you off on the right foot, here are a few simple yet tasty recipes:
Optimum Oatmeal Muffins
1 cup low-fat buttermilk
1/4 cup vegetable oil
1 cup whole wheat
pastry flour (available in health food stores... it's great for baking)
2 tsp. baking powder
1/2 tsp. salt
Preheat oven to
425 degrees. Grease muffin cups or line with paper muffin liners. In a small
bowl, combine buttermilk and oats and let soak for 20 minutes. In another bowl,
sift together flour, honey, baking powder and salt and set aside. In yet
another bowl, beat together egg and oil, then stir in soaked oatmeal mixture.
Make a well in the dry ingredients and add the wet ingredients, mixing until
just combined. Spoon batter into prepared muffin cups until cups are 2/3 full
and bake in preheated oven for 20 to 25 minutes, until a toothpick inserted
into the center of a muffin comes out clean.
Makes 1 dozen. Nutrition
info per serving: 137 calories, 3g protein, 6g fat, 154 mg sodium, 19mg
cholesterol, 18g carbohydrates, and 1g fiber.
4 1/2 Tbsp. flour
3/4 tsp. ground black pepper
boneless, skinless chicken breasts (if the breasts are too big, cut one in
Cooking spray (I use my own pump filled with oil)
9 Tbsp. lemon
6 cloves garlic, minced
6 tsp. Worcestershire sauce
3 Tbsp. walnuts, toasted and chopped (optional)
grated Parmesan cheese
6 whole wheat sandwich rolls, sliced lengthwise
6 Romaine lettuce leaves
Combine flour and pepper. Coat chicken
with flour mixture (shake off excess. Spray a 10" skillet with cooking spray
for 2 seconds; over medium heat, lightly brown chicken on both sides. Combine
lemon juice, garlic, Worcestershire and hot pepper sauce; pour over chicken.
Cover; simmer for 15 minutes or until chicken is done. Sprinkle walnuts and
cheese over chicken. Arrange lettuce on sandwich rolls; top with chicken. Serve
Serves 6. Per serving: 484 calories, 10g fat, 40g protein,
62g carbohydrates, 9g fiber, 101mg cholesterol, and 648mg sodium.
Baked Garlic-y Steak Fries
8 russet potatoes
2 tsp. garlic powder
Preheat oven to 400 degrees. Scrub
potatoes well, then cut into steak fry shapes. In a large bowl, toss raw steak
fries with olive oil and garlic powder, tossing until well coated. On a cookie
sheet, lay flat steak fries (not overlapping) and bake for 15 minutes, turn
fries, then finish baking another 15 or so minutes (depending on how thick you
Serves 6. Per serving: 162 calories, 9g fat, 2g protein, 19g
carbohydrates, 2g fiber, 0mg cholesterol, and 6mg sodium.
HINTS: Get your potatoes in the oven BEFORE you start on the sandwiches...
they truly don't take long.
Leanne Ely, C.N.C. is the author of Healthy
Foods: An Irreverent Guide to Understanding Nutrition and Feeding Your Family
Well (Champion Press).