SPE Certified

Menu

SPE BLOG

Nutrition 101

3 Diet Tips for Men’s Health Month

3 Diet Tips for Men’s Health Month

Culinary Nutritionist Jason Lau, R.D., shares some of his favorite health tips as we focus on Men's Health Month.

As we all know, food can provide us with energy. However, with the right diet, it can also help you fight certain diseases. Here are some nutrition tips for you to share with your father, brother or husband during Men’s Health Week:

1. Heart Disease


Heart disease is one of the top 3 killers in the United States within the male population (and the female population as well!). In order to help reduce the risk for any cardiovascular disease, every male should follow a balanced diet and think beyond protein: it's OK for you to order steak once in a while, but is unhealthy if you are omitting whole grains and vegetables from your diet.

Whole grains will help you increase fiber in your diet and are shown to reduce cholesterol. Moreover, whole grain products contain other nutrients that will regulate your blood pressure and maintain a healthy heart. Try intact grains such as quinoa and farro and incorporate more whole grain pastas, breads and cereals in to your daily diet. Also, numerous studies have shown that omega-3 fatty acids are linked to better cardiovascular health, which 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.

To get more omega-3s in to your diet, try these nutritious and delicious recipes using chia seeds.

2. Colorectal Cancer


Men are more prone than women to colorectal cancer based on their diet patterns since men tend to go for a more meat-based diet vs. a plant-based diet. Fruits and vegetables contain insoluble fiber that is good for our digestive tracts because it increases motility with the added bulk, thus hence reducing the risk of colorectal cancer.

The USDA recommends 35 grams of fiber per day for men but an average male consumes just 12-15 grams. However, it is not recommended to drastically increase your daily fiber intake at once, as it might cause some gastrointestinal issues. A gradual, daily increase is recommended. For more information on fiber, see this Nutrition 101 post on why our bodies need it.

3. Prostate Cancer


Prostate cancer is the most common cancer in American men after skin cancer, and is one of the top two cancer killers in American men along with lung cancer. In fact, about one in six men will be diagnosed with prostate cancer during his lifetime.

Lycopene is an antioxidant that can be found in the pigments in tomatoes, watermelons and pink grapefruits. Some studies have shown that a diet high in lycopene is associated with a reduced risk of prostate cancer and therefore it is recommended for men to consume a tomato or tomato-based product once a week. Lycopene is actually more concentrated when it is cooked, for example in a tomato sauce, and is more easily absorbed when eaten with a little bit of oil as it is fat soluble.

Try out this recipe of Spicy Lobster with Pappardelle by our Senior Culinary Nutritionist Natalia Hancock that is full of fiber and lycopene, and get your father/brother/husband kickstarted on a healthy diet this weekend!

 

Do you have any health tips to share for Men's Health Week? Let us know in the comments section below.

nutrition advice, nutrition facts, men's health, lycopene, heart disease, prostate cancer, colorectal cancer


Latest Posts Subscribe to the SPE RSS feed

Recipes

Recipes

Recipe: Forbidden Rice Noodles with Scallions and Shiitakes

June 20, 2018 by Kristy Del Coro, Senior Culinary Nutritionist

Kristy put together this allergen-friendly dish featuring Forbidden Rice noodles. It's perfect as a main course or summer side dish!


E.Coli O157: Not Just the “Hamburger” Disease

May 29, 2018 by Kristy Del Coro, Senior Culinary Nutritionist

You may think that undercooked meat is the most likely source for food-borne illnesses, but vegetables have been to blame for recent outbreaks. Kristy Del Coro discusses the spring's romaine-related outbreak and things you can do to reduce your risk of getting sick.


Connect


Blog Search


Categories


SPE Certified Newsletter

Sign up for news on the latest SPE-certified venues, events and SPE updates.

We will never share your personal information with a third party.