Written by Kerri Napoleon, Registered Dietitian
Skipping meals, not eating enough during the day, snacking at night, not eating enough fruits and vegetables. These are the most common habits I see my male patients do. When we talk about men’s health, men’s needs are not that different than those of women. Men need to incorporate anti-inflammatory foods that protect the mind and body. They need to eat often to ensure that they are getting all the nutrients their body needs and to increase vegetables and fruits for disease prevention.
Below are some ideas to include in your diet to help ensure you are getting the nutrients your body needs for a healthy body.
Start with breakfast. Try the Overnight Chocolate Peanut Butter Oats as a grab and go option. Packed with soluble fiber, protein, and good fat, this breakfast will keep you satisfied till lunch. Try to incorporate a salad a day to increase your vegetable intake. Try the Everyday Lunch Salad – packed with a variety of vegetables, fiber and good fat – this salad will help you reach your vegetable goals. For an anti-inflammatory punch try the Bacon Mushroom Kale Salad. Consuming dark leafy vegetables is key to a heart-healthy diet.
Overnight Chocolate Peanut Butter Oats
- ½ cup oats
- 5 oz Fairlife Protein Shake – Chocolate
- 1 Tbsp peanut butter
- ¼ cup raspberries or strawberries
In a jar, add the oats, peanut butter, and protein shake. Top with berries. Cover and refrigerate overnight or up to 72 hours. Serve cold or warm in the microwave for 30-60 seconds.
1 serving: 345 calories, 12.5 g fat, 39 g carbohydrates, 9 g fiber, 23 g protein
Everyday Lunch Salad
- 3 cups spring mix
- 1/2 cup cucumber, chopped
- 1/3 cup grape tomatoes
- 6 baby carrots, chopped
- 1/3 cup yellow bell pepper
- ¼ cup sprouts
- 1/3 avocado
- ½ cup chickpeas
- ¼ cup feta cheese
- 2 Tbsp Bolthouse Farms Ranch Dressing
- Optional – add grilled chicken or shrimp
Mix together all ingredients.
1 serving: 428 calories, 23 g fat, 45 g carbs, 16 g fiber, 18 g protein
Bacon Mushroom Kale Salad
- 6 cups very thinly sliced kale (tough stems removed)
- 2 hard boiled eggs, coarsely chopped
- 2 slices center cut bacon
- 2 Tbsp olive oil
- ½ cup chopped red onion
- 1 cup green peas (frozen)
- 1 ½ cups sliced mushrooms
- 2 Tbsp red wine vinegar
- 2 tsp whole grain mustard
- ¼ tsp pepper
- 1/8 tsp salt
Place kale and eggs in a large bowl. Cook bacon in a large skillet over medium heat until crisp. Leaving the bacon fat in the pan, transfer the bacon to a paper towel lined plate. Chop when cool enough to handle. Add oil, onion and peas to the pan and cook, stirring for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in the vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon and toss to combine.
4 servings: 211 calories, 12 g fat, 19 g carbs, 11 g protein, 5 g fiber
Written By: Kerri Napoleon, RDN, CSSD
knapoleon@fcymca.org
