Let’s go out with a bang for the month of June and celebrate the men in our lives!
Men’s health month raises awareness about health care for men and focuses on encouraging boys, men, and their families to practice and implement healthy habits, such as exercising and eating healthy. According to the Centers for Disease Control and Prevention, men in the United States, on average, die 5 years earlier than women and at higher rates.
Your diet can play a huge roll in controlling your diabetes and fighting off other diseases. Food is fuel after all! Here are a few ways you can improve your health and ensure that you are getting the nutrients you need:
• Eat the rainbow: Aim to consume at least 2 cups of fruit and 2½ cups of vegetables each day. Vegetables contain fiber, vitamins, and minerals that are essential to our health. In order to prevent your blood sugar from spiking, stick to one serving at a time and pair it with a protein or fat such as cheese or peanut butter.
• Eat plenty of fiber: Fiber can help lower cholesterol, control blood sugar levels, regulate your bowel movements and keep you fuller longer. For men 49 and younger, you should consume at least 38 grams of fiber per day. For men 50 and up, 30 grams of fiber per day is recommended.
• Add in whole grains: Make half of your grains whole grain. Replace refined grains with whole grains such as whole grain bread, wheat pasta, brown rice or oats. Whole grains have more fiber, which is essential for controlling spikes in blood sugar.
• Cut those unhealthy fats: Cut back on saturated fats from meat, cheese, and fried foods and have more of the unsaturated fats from avocadoes, peanut butter, nuts, and olive oil.
• Eat more Omega-3’s: Add in 2-3 servings of fish per week. Oily fish such as salmon or tuna are rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis.
• Meatless Monday: Go meatless for one meal of the week. Excessive meat eating is linked to heart disease prostate and colorectal cancers in men. Start out the week right and try cutting out meat on Monday’s.
Men have more muscle and typically burn more than women, which means men require more calories throughout the day. Your energy levels depend on your height, weight, and activity level.
Prevention is key to living a healthy lifestyle, and a healthy lifestyle is a journey, not a destination. So, schedule a visit with one of our Eagles Landing Endocrinology dietitians to begin your journey to health today.