Diet do's and don'ts for Dudes

Men think differently when it comes to nutrition. It’s not that they don’t care about nutrition, health or fitness, but “diet” tends to be one of those feminine words. This is why diet foods and beverages tend to be marketed to women, not men.

Men are also four times less likely to see a doctor than women. According to the American Dietetic Association, 45 percent of all men over 20 are overweight, and one third of them are clinically obese; 8.7 million have Diabetes and seven out of eight carry at least one risk factor for heart disease and/or stroke. So, what do we do?

Most men tend to love to eat and love to play. The challenge is how to accomplish this in a healthy way — without dieting. Good health in middle age (from 40 on) is the best predictor of a long, robust life. OK guys, here you go, besides regular exercise and a balanced lifestyle, here are two simple nutrition tips to follow so that we can keep you around longer:

Give in to the Manly Meal Philosophy — if a meal doesn’t have enough protein in it, it’s not a real meal. Protein foods are important, but often high in cholesterol and saturated fats. So choose wild game, fish, low-fat poultry, and legumes often. Too much high-fat, animal foods are often implicated in cancer, diabetes, and heart disease. Watch portion sizes by keeping servings at 3 ounces— about the size of a deck or cards.

Get the majority of nutrients from fruits and vegetables — men need six to nine servings per day and men aged 18-40 eat less fruits and vegetables than any other group. Participants in the Health Professionals follow up study at Harvard found men with high levels of beta carotene, lutein, and vitamin C from vegetables were significantly less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate, than men whose diets were low in these phytochemicals. Eating vegetables was also linked to normalizing blood pressure, promoting cardiovascular health and preventing cellular damage. By improving blood flow, vegetables may be the "secret ingredient" to a happy love life —  no prescription necessary.

Getting men to eat fruits and vegetables is easier said than done. I have yet to see a man eating a bag of baby carrots — so uncool. Here are some macho suggestions for increasing consumption.

• Try grilled veggies skewers on the barbeque — men love grilling.

• Add veggies in soups/stews — can’t see ‘um, so they must not be there.

• Carrot sticks/celery with hummus dip — a great source of protein.

• Lettuce and tomatoes on sandwiches — hidden in the sandwich.

• Try Smoothies with fruit/vegetable combinations — that’s a kin to a milk shake.

• Try post workout shakes — with yogurt and fruit — replenish those muscles.

• Offer salads at every dinner — an accompaniment to meat and potatoes.

• Make desserts with fresh fruits — who doesn’t love desserts?

There you have it. Two simple nutrition steps to leading a happy and healthy life!