The Meijer team of healthy living advisors have developed simple “guy guidelines” to promote men’s health. We’ve included a few sample recipes to help you put these guidelines into practice.

1.  Banish the Belly!

Why: Over 60% of adult males are overweight or obese.  Belly fat has been linked to a greater risk for chronic disease, including:

type 2 diabetes (high blood sugar) high blood pressure heart disease and stroke some types of cancer sleep apnea (when breathing stops for short periods during sleep) osteoarthritis (wearing away of the joints) gallbladder disease liver disease

Men, reduce your waistline to less than 40 inches (circumference) to lower your risk.  (Women should have a waist circumference less than 35 inches.)

How:  Load up on non-starchy vegetables and fruit.  Lower in calories and rich in fiber, these foods are filling and won’t pack on the pounds.  Make half of your meal at lunch and dinner vegetables and fruit.  Snack on fruit or vegetables between meals.

                Special veggies for special guys:  Lycopene, an antioxidant found vegetables, especially rich in tomatoes protects cell DNA and may reduce prostate cancer risk.  (Cooking makes lycopene more available to the body, so canned tomato products are a good sources.)

                Zinc: Oysters aren’t the only source of this mineral.  Green peas, cabbage, and mushrooms are good sources of zinc.  A deficiency in zinc can lead to impotence, hair loss, eye and skin lesions, and depressed immunity.

                Potassium:  Bananas, oranges and orange juice, cantaloupe, avocado, and raisins are just some of the foods that are excellent sources of potassium, a nutrient the balances sodium and helps maintain healthy blood pressure.

2. Re-think Your Meat:  Don’t go overboard on protein and make sure you eat a variety of protein foods.

Why:  Saturated fats and Cholesterol found in red meat are pro-inflammatory nutrients.  Inflammation is the root of many chronic diseases including heart disease and high blood pressure.  Nearly twice as many men than women die from heart disease.

How: Enjoy red meats about three times each week. 

                Focus on fish:  Eat 12 ounces or more of fish each week.  Fish is an excellent source of lean protein.  The fats in fish, especially omega-3 fats, are health promoting and anti-inflammatory, reducing risk for heart disease.

3. Skip the Salt Shaker

Why:  Salt, or sodium, contributes to high blood pressure.  Reduce sodium (and increase potassium) to maintain a healthy blood pressure and blood flow (reducing risk for erectile dysfunction).

How:  Spice it up!  Herbs and spices add great flavor without adding sodium.  Lemon juice will also bring out the flavor of foods without adding salt.  Experiment with super antioxidant rich spices like cinnamon, cumin, curry, garlic, ginger, paprika (red pepper) rosemary, oregano, turmeric, thyme and many more!

4. Do the Moo!

Why:  One in four men over the age of 50 experience an osteoporosis related fracture.  Men need calcium and vitamin D for bone health throughout life.

How:  Eat 2 to 3 calcium rich foods everyday.  Low fat milk, yogurt and reduced fat cheese are great options.  If you’re drinking milk alternatives such as soy milk or almond milk, make sure you choose calcium and vitamin D fortified products.

5. Snack Smart: 

Why: High calorie snacks, like chips and sweets can pack on the pounds while offering very little nutrition. 

How:  Choose snacks that crunch and offer nutrition benefits as well.

·         Nuts and seeds are great snacks providing good fats that promote heart health and essential minerals like selenium which protects cells from oxidative damage, reducing cancer risk.  Because nuts and seeds are calorie dense, limit to about 1-2 ounces per serving. 

·         Reach for the fruit to satisfy a sweet tooth:  Apples are an excellent source of quercetin—which helps regulate healthy blood pressure, blueberries are antioxidant super-foods, bananas are the ultimate portable food and are rich in potassium, and citrus fruit is packed with vitamin C which helps promote joint health in addition to reducing risk for respiratory infections. 

 

Manly Menu: 

Spiced Salmon with Avocado Salsa

Margarita Grilled Corn

Dole All Natural Salad Kit

Sparkling Berry Bowl

Spiced Salmon Fillets with Avocado Salsa

Serves 4

Ingredients:

4 (4-oz.) salmon fillets (NuVal Score 87)

½ tsp. McCormick® Ground Coriander Seed

1 tsp. McCormick® Ground Cumin, divided

1 lime, juiced, divided (NuVal Score 91)

1 Fresh California Avocado, pitted, peeled and cut into chunks (NuVal Score 89)

1 Homegrown Vine Ripe Tomato, seeded and chopped (NuVal Score 96)

½ small red onion, finely chopped (NuVal Score 93)

1 tbsp. chopped fresh cilantro (NuVal Score 99)

¹⁄8 tsp. McCormick® Cayenne

Additional chopped fresh cilantro (NuVal Score 99)

Directions:

1. Preheat oven to 350°F. Line a baking sheet with foil; lightly coat foil with nonstick cooking spray. Season fillets with coriander, ½ teaspoon of the cumin, half of the lime juice, and freshly ground pepper to taste. Place fillets skin side down on the foil. Bake 15 minutes or until fish flakes easily with a fork.

2. Meanwhile, for the salsa, in a medium bowl combine avocado, tomato, onion, 1 tablespoon cilantro, cayenne, remaining ½ teaspoon cumin and remaining lime juice. Season with freshly ground pepper to taste.   Spoon salsa over fillets, sprinkle with additional cilantro, and serve.

Nutrition Information per serving: 210 calories, 11g fat, 2g saturated fat, 45mg cholesterol, 55mg sodium, 7g carbohydrate, 4g fiber, 22g protein

Recipe Source:  TryFoods International

Margarita Grilled Corn

Serves: 8

Ingredients:

8 ears Fresh sweet corn in husks (NuVal Score™ 91)

4 tsp finely shredded lime peel (from about 2 limes)

1 tsp sea salt

1/4 cup butter, melted (NuVal Score™ 5)

1 tsp. McCormick Chili Powder

Directions:

Peel back corn husks about 1/2 way and remove silks.  Pull husks back up around corn.  Place in a large pot and cover with water.  Soak at least 30 minutes (up to four hours).  Drain well. In a small bowl, mix together lime peel and salt. Again, peel back corn husks, but do not remove, brush each ear lightly with melted butter.  Sprinkle lightly with lime salt. Pull husks back up around corn. If desired, use kitchen string to tie husks around corn. Pre-heat grill to medium heat.  Place corn in husks directly on grill rack (over direct heat).  Cook 25-30 minutes, or until tender, turning occasionally. To serve, remove husks and serve with any remaining melted butter and lime salt.  Enjoy!

 

Nutrition Information (per serving): 114 Calories, 6.5g Fat, 3.5g Saturated fat, 15 mg Cholesterol, 260 mg Sodium, 14g Carbohydrate, 2g Fiber, 2.5g Protein.

 

Sparkling Berry Bowl

Serves 4

Ingredients:

3 tbsp. Meijer Honey (NuVal Score™ 1)

1 tbsp. grated lime zest

1 tbsp. fresh lime juice

1 cup fresh Homegrown Blueberries (NuVal Score™ 100)

1 cup fresh raspberries (NuVal Score™ 99)

1 cup fresh blackberries (NuVal Score™ 99)

Prepared Angel Food Cake or Dessert Shells (NuVal Score™ 11)

Meijer Zip Whip Topping

Directions:

1. In a small bowl combine honey, lime zest and lime juice. In a medium bowl combine blueberries, raspberries and blackberries. Drizzle with honey mixture; cover and refrigerate 1 hour; stirring occasionally.

2. Spoon berries into dessert bowls, or (if desired) spoon over angel food cake.  Top with whipped topping and serve.

Recipe note: For a layered presentation, in a clear glass bowl layer blueberries, half of the raspberries and blackberries; lightly drizzling each layer with honey mixture. Top with remaining raspberries; lightly drizzle with remaining honey mixture. Cover and refrigerate at least 2 hours before serving.

Recipe Adapted From:  TryFoods International