Fueling FHIT Series: Men’s Health Month

June is Men’s Health month. The purpose of this month is to raise awareness and remove stigmas associated with both physical and mental health concerns, with an emphasis on disease prevention. It’s an interesting time in the health and wellness industry as there are more open conversations about issues that are challenging both men and women as they age. As a Registered Dietitian my goal is to help people make better food choices and adapt to a healthy lifestyle.

The leading cause of death amongst men is cardiovascular disease and those at risk have one or more risk factors including obesity, hypertension, and diabetes. Furthermore, these factors are linked to and exacerbated by excessive alcohol intake and a poor diet. A startling 50.5 % of men over the age of 18 presents with hypertension, one of the risk factors listed which is a sign that poor choices and stress are affecting younger men.

Committing to routine exercise — like swinging bells at Fhitting Room — along with prioritizing mental health, attending regular health screenings, and following a heart healthy diet are all key ways to be proactive about your health this month and beyond. Here are just a few tips for following a heart healthy diet:

Go Lean

• A heart healthy diet includes lean proteins like skinless poultry, fish, beans, lentils, and plant-based options. Good cuts of red meat can be incorporated but limited to 2-3 servings per week.
• Limit processed meats: bacon, hotdogs, and packaged deli and luncheon meats since these foods contain additives and preservatives.
• Choose low-fat dairy products like milk, cheese, and yogurt.

TIP: Protein serving sizes for men are double the standard palm size for women and may average 6-8oz. Be mindful that restaurant size portions can be more than double the suggested serving. While getting the bang for your buck in a NYC steakhouse might seem great, the portions can be up to 16oz. So, try eating half and taking half home to enjoy the next day.

Spice it Up

• Use herbs and spices to replace salt.
• Consume less frozen and prepared foods and opt for home cooked or easy prep meals so you know what’s on your plate.
• Choose low sodium and salt free options for nuts and snacks and pay attention to the sodium content in condiments.

TIP: Reduced Sodium on a label means 25% less than the original product. This may still be high in sodium and not a good selection for someone on a prescribed low sodium diet.

The Practical Plate

• The plate method is a great way to distribute your food while still enjoying a variety of cuisines. The goal is to have 50% of the plate packed with high fiber colorful vegetables and the other quarters filled with lean protein and a carbohydrate like sweet potato, rice, or quinoa.
  

Inspired to keep moving? Book your next FHIX here.