Healthy foods for men

By Jen Boyer

Most advice about nutrition – whole grains, lots of fruits and vegetables, avoiding processed foods – applies to everyone. But for optimal health, men need a diet tailored to them.

“Men have more muscle mass and a higher metabolic rate, so they have increased caloric and protein needs,” says Cindy Carrell, registered licensed dietitian and clinical/wellness director for Summa Health System.

Men also run a higher risk of developing cardiovascular disease and certain cancers. Along with a generally healthy diet, men should “focus on foods that help by decreasing the risk for men’s health issues,” Carrell says.

Other common health issues for men include colon cancer, heart disease, prostate cancer, sexual dysfunction, diabetes, high LDL cholesterol levels and osteoporosis.

“We often leave men out in our discussions on calcium and osteoporosis, but one in four men over age 50 will have an osteoporosis-related fracture in his lifetime,” says Dr. John Kocka, medical director for Premier Health Clinic in Independence and staff doctor at Parma Hospital. “It’s important that men have adequate calcium, vitamin D and weight-bearing exercise throughout their lives.”

The calcium needs to come from food, not vitamin supplements, Carrell says. Too much calcium can increase a man’s risk for cancer of the prostate, part of the male reproductive system.

Kocka recommends the Mediterranean diet — heavy on fruits, vegetables, whole grains, beans and nuts, and light on meat and sweets. Fish and seafood are eaten twice or more each week. Poultry, eggs and dairy are consumed in small amounts daily or weekly. Red meat and baked goods or candies are eaten rarely — maybe a few times a month.

“Men definitely need to be eating fatty fish, like salmon, tuna, sardines and mackerel, at least twice a week,” says Laura Jeffers, outpatient nutrition manager for the Cleveland Clinic. “The omega-3 fatty acids found in these fish help protect the heart, circulatory system and immune system, and reduce the risk of prostate cancer.”

And stock up on tomatoes. Lycopene, a phytochemical found in tomatoes and tomato products, is associated with a reduced risk of both prostate cancer and heart disease.

Selenium, found in fatty fish, eggs, sunflower seeds and Brazil nuts, is another micro mineral with great protective qualities for men, decreasing the risk of heart disease, prostate cancer and blood clots.

But Jeffers points out that it’s easy to overdo it, even on healthy foods. For example, just one or two Brazil nuts a day provide adequate selenium for prostate health.

“I think we send a mixed message about the importance of portion control,” she says. “Watch portion sizes of everything – even healthy foods – and do everything in moderation. Stick with a diet you can maintain, rather than going on and off a strict diet.”

Carrell agrees. “To improve your health and diet, focus on taking small steps instead of making radical changes. Think about what you can add to your diet and lifestyle to make it healthier, not about what to take away,” she says.

“It’s never too late to start making better choices.”

 

Healthy eating made easy
Not sure how to get the nutrients you need for better health? We’ve got you covered.

Breakfast: Oatmeal with blueberries.
Blueberries decrease inflammation in the body, which helps keep disease at bay. And oatmeal contains soluble fiber, which helps you feel full longer and keep your blood sugar under control. It also keeps you trim. “The more soluble fiber in your diet, the less abdominal fat you’ll have,” says Carrell.

Lunch: Salad topped with avocado and tomatoes; celery, one or two Brazil nuts, and a handful of blackberries or dates.
Celery and Brazil nuts contain calcium, and you’ll get your daily allotment of selenium. Blackberries and dates contain both calcium and zinc, which improves sexual function and decreases your risk of prostate cancer. The lycopene in tomatoes protects against lung, stomach and prostate cancers, and avocado provides healthy fat. “Men must include healthy fats for normal hormonal and cellular functioning,” says Kocka.

Dinner: Wild-caught salmon topped with stewed tomatoes; broccoli; baked sweet potato
Your main dish will provide your omega-3 fatty acids and lycopene. Broccoli and sweet potato both contain calcium, iron, zinc, selenium, fiber and a small amount of protein.

Each day, aim for:

• 1 gram of protein per pound of body weight
• 38 grams of fiber
• 1000-2000 mg of calcium

“If you eat clean and healthy six days a week, the occasional cheat meal or high-calorie meal won’t be that bad,” Kocka says.