We’re
not talking about the usual fruit and veg: here are 10 different foods that all
men should include in their diets. You know that you should be eating five
portions of fruit and veg a day, even if you don't always heed the advice. You
probably also know about the health benefits of eating oily fish and avoiding
too many sausages. But while these tips are important, there are plenty of
great, healthy foods for men that tend to fall under the radar. Here are some
that may surprise you.
Cottage
cheese
Just
had a tough workout? Avoid the temptation to dive into a high sugar snack and go
for cottage cheese instead. That's right, we said cottage cheese. "Cottage
cheese is a great source of low-fat, easily digestible protein. It's also rich
in calcium, which as well as being needed for healthy bones, might also help
with weight loss," says registered nutritionist Dr Carina Norris.
Liver
If
you exercise regularly you need protein and iron. Liver has them both in
abundance. "It's the ultimate source of iron, plus it's leaner than other
red meats, and only slightly higher in fat than chicken," says Norris.
"It's good for protein too. Pan fry it with some red peppers, and serve
with rice."
Popcorn
The
stuff you get at the cinema that's drenched in butter or caramel is a calorific
nightmare. The stuff you make yourself, with a little salt or cayenne pepper,
is a great snack. "Because 'naked' popcorn is mostly air, you can get a
huge bowl for only 75 calories," says Norris. "Plus it's a good
source of fibre, which also helps fill you up."
Mango
Mango
is often ignored in the fruit aisle, which is a shame because it's delicious.
It also gives you something the average apple can't. "It's a fantastic source
of a plant pigment called beta-carotene, which the body converts to vitamin A -
you need this vitamin for healthy skin, and to support your immune
system," says Norris. "Dried mango is good for snacking - just ensure
you get the kind with no added sugar." That's particularly good advice for
men, who need to get more Vitamin A than women and are often lacking
Peanut
butter
Peanut
butter is a poor choice in abundance, but a healthy one in moderation,
particularly if you want to build muscle. "It's a good source of protein
and heart-healthy unsaturated fats," says Norris. "BUT it can also be
high in salt, so check the label. And any fat - unsaturated included - is high
in calories, so watch the amount you eat."
Oats
Oats
are the super-cereal of choice for health-conscious men. They are packed with
soluble fibre, which lowers the risk of heart disease. They contain plenty of carbs,
too, but the large volume of fibre slows the release of the sugar into the
blood stream, which means you won't get blood sugar spikes and troughs. They
also pack a decent protein punch.
Bananas
It
might not be a surprise that bananas are good for you, but just how good for
you is less well known. Carina Norris calls them "the ultimate pre-wrapped
healthy snack food". "For a start, banana keeps you fuller for longer
than other fruit such as apples, thanks to its higher starch content," she
adds. "Plus it's a fantastic source of the mineral potassium, which helps
to regulate your body's fluid levels and keep your blood pressure under
control." Men have a greater chance of developing high blood pressure than
women.
Chillies
Want
to lose a bit of weight without giving up your weekly curry? The answer is to
eat more fiery dishes, with plenty of chillies and a tomato- rather than
cream-based sauce. "These hot
peppers contain a compound called capsaicin. Research suggests it could provide
a small boost to your metabolism, which could help stop the natural slowing of
your metabolism when you're cutting down on what you eat to lose weight,"
says Norris.
Walnuts
Men
are also more at risk of heart disease than women, which is why we should eat
more walnuts."All nuts contain a healthy combination of protein, plus
unsaturated fats which help lower your level of the 'bad' HDL kind of
cholesterol and reduce your risk of heart disease," says Norris. "New
research suggests that walnuts might be the best nuts for your heart. They
contain a more powerful blend of antioxidants, which protect your artery lining
from the clogging that contributes to heart attacks."
Soy
According
to experts soy products help protect against prostate cancer and can help
reduce the risk of heart disease. But how do you get soy into your diet? Soy
milk is the obvious one, but it's also in veggie burgers and tofu. So yes, keep
eating your five a day and try to get a couple of portions of fish into your
weekly diet, but don't forget that plenty of other foods contribute to a truly
healthy, vital man.
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