AND tip of the day: Making Mr. Right

 

 

TIP OF THE DAY

 

January 30, 2013

Making Mr. Right

A nutrient-rich diet and a healthy lifestyle is a man’s strongest line of defense against preventable illnesses, like heart disease, diabetes, cancer and stroke. Develop a healthful eating plan now to help prevent the development of illness and disease later in life.
A healthy diet for men includes:

• Filling half your plate with fruits and vegetables.
• Including tomatoes or a tomato-based food like pasta sauce in your diet because research indicates that the antioxidant lycopene found in tomato products may help prevent prostate cancer.
• Making at least half of your grains, whole grains. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
• At least two to three 8-ounce servings of fish per week
• Choosing lean meats.
• At least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50.
• Choosing unsaturated fats like oils, nuts and salad dressings instead of saturated fats like full-fat dairy foods, butter and high-fat sweets.
• 4,700 milligrams a day of potassium from fruits, vegetables and milk products.
• Less sodium than you think. The 2010 Dietary Guidelines for Americans recommend consuming 2,300 milligrams of sodium per day, which is about 1 teaspoon of salt.

For more information on a healthier lifestyle for men, consult a registered dietitian in your area and visit http://www.EatRight.org/MensHealth.

SOURCE: Academy of Nutrition and Dietetics