4 Nutrition Tips Every Man Needs
We are all busy. Work, family, hobbies and daily distractions constantly vie for our attention. The everyday “need-tos” often get in the way of the “should-dos.” One of the first “should-dos” that often gets pushed to the wayside is eating well. Luckily, these four simple tips and eating habits can fit into the schedule of every man, and they can help you stay healthy, power through the day and live a better life.
Start Strong: Breakfast is for Champions
How do you start your day? Too many men begin their days by skipping breakfast. Research suggests regularly eating breakfast is associated with improved health and quality of life. Breakfast eaters have a dramatically decreased risk of developing obesity, diabetes and hypertension (Odegaard et al., 2013). Eating breakfast is also associated with scoring higher on memory tests (Galioto and Spitznagel, 2016). So try waking up with a lower-carb morning meal such as scrambled eggs with spinach and a piece of toast. A low-glycemic-index breakfast keeps you feeling fuller longer, and eggs are a great source of protein, choline and essential fatty acids. Your body will thank you as the day goes on.
Find Fiber for Cardiovascular and Immune Health
The American Journal of Medicine recom- mends men eat 38 grams of fiber daily (most only get about 15 grams per day). Research has demonstrated associations between higher dietary fiber and a lower risk of cardiometabolic problems (Grooms, Ommerborn, Pham, Djousse and Clark, 2013). In addition to its beneficial effects on the heart and digestive function, a fiber-rich diet may slow the progression of prostate cancer (Raina et al., 2013).
Eat Healthy Fats for a Healthier Life
When you see a food labeled low fat or non-fat, do you automatically think it’s flavorless, boring or difficult to eat? Foods branded as low fat are not the only option for losing weight or getting fit. And flavor does not need to be sacrificed to make a healthy choice. In fact, according to the Harvard School of Public Health, dieters who eat fewer calories (regardless of dietary fat content) lose just as much weight as – if not more than – people who maintain a low-fat diet. Healthy dietary fats (yes, they exist) such as unsaturated, polyunsaturated and monounsaturated fats are found in many foods that are both delicious and beneficial to your health. Avocados, nuts (including walnuts, almonds and pistachios), fatty fish such as tuna and salmon, dark chocolate, whole eggs, full-fat yogurt and lean grass-fed beef are rich sources of healthy fats that can both lower bad cholesterol and reduce your risk for diabetes. They are rich in many other nutrients, too.
Avoid the Midnight Snack Attack
If you’ve ever stayed up late to finish a Netflix binge session or catch the last quarter of Monday Night Football, you are not alone. Perhaps while doing so, you also crushed an entire bag of chips. Again, you are not alone. Unfortunately, midnight snacking may be a reason for expanding waistlines and lack of good-quality sleep. A study published by Sheer, Morris and Shea (2013) found most people crave salty, sugary, carb-dense foods late at night. In general, these foods also tend to be highly processed, which is not doing your body any favors. So if you must finish watching that last quarter, try to minimize mindless snacking. If you are truly hungry, grab some carrot sticks or almonds to reduce your intake of highly processed foods.
Apply these nutrition tips to improve your daily diet – starting each day with breakfast, including fiber-rich foods in your diet, choosing healthier dietary fats and watching the clock (and stopping) when it comes to late-night snacking – to manage your weight and reduce health risks.
Article By: DAVE SCHNELL, PH.D, ADAM O. GHOWERI, KAI ZHANG AND NICOLE ROBINSON