Because of poor health habits, lack of health insurance, failure to seek medical attention, and dangerous occupations, men live sicker and die younger than women. Men die at higher rates for the top causes of death. This includes deaths from cancer, diabetes, suicide, and accidents and diseases of the heart, kidney and liver. Taking control of your health by exercising, eating right and visiting your healthcare provider regularly all contribute to a better quality of life.
Depending on age and level of physical activity, men should eat between 2-2.5 cups of fruit and 2.5-4 cups of vegetables every day. People who eat generous amounts of fruits and vegetables as part of a healthful diet are likely to have a lower risk of chronic diseases than people who eat only small amounts of fruits and vegetables.
YOUR HEALTHY EATING GAME PLAN
Eat Breakfast — A good breakfast starts your metabolism and sets the tone for your day.
Game Plan: Try oatmeal with fruit on top, whip up a whole egg omelet with veggies, or grab a healthy yogurt with fruit for the road.
Eat at least 1 Fruit & 1 Vegetable at Every Meal — Fruits & vegetables are the nutritional super-stars.
Game Plan: Keep fruits and vegetables on the counter or at the front of the fridge so you’re more likely to see and eat them.
Less is more — Ingredients that is — As author Michael Pollan says, “If your grandma wouldn’t recognize it as food, you probably shouldn’t eat it.”
Game Plan: Avoid the middle aisles of the grocery store and you’ll buy healthier foods.
Variety is the Spice of Life — Eating many different types of foods helps ensure you’re getting all the vitamins and minerals you need.
Game Plan: Buy one new fruit or vegetable every time you go to the store to mix it up.
Stop the Super-Sizing — Portion sizes at most restaurants are not healthy. In fact, they are three to five times larger than a healthy size. A healthy serving of meat is the same size as a deck of cards. A healthy serving of pasta is about the size of your fist.
Game Plan: Take half of your next restaurant meal home in a to-go box. You’ll have a great lunch the next day and save cash!
Cut Back on Red Meat — Too much red meat clogs your arteries. Not good.
Game Plan: Go meatless on Mondays. Challenge yourself to create a great meal without meat.
Whole Grains, Whole Grains, Whole Grains — Whole grains will fill you up more than foods like white bread because they have more fiber.
Game Plan: Have one or two slices of whole grain toast with avocado slices or nut butter for breakfast tomorrow.
Don’t forget to move a little! Exercise is essential. You can do the following:
- Take a walk or do desk exercises instead of a coffee break at work
- Keep a pair of comfortable walking or running shoes in your car and at work
- Choose physical activities you love
- Break up your physical activity into 10-15 minute spurts throughout the day
- Walk instead of drive when you can
- Do yard work
- Join an exercise group
- Stay active in the colder months — play with your kids
- Take the stairs instead of the elevator
Adopting just a few of these healthy eating and getting active tips can add years to your life and life to your years.
Source: Men's Health Resource Center, edited