If you're a steak-and-potatoes guy, you're in
luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a
dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are
packed with protein and have only a little more fat than chicken breast.
Red meat is also a good source of leucine, an amino acid that helps
build muscle.
Shellfish
Shellfish and other types of seafood are rich in
zinc, which is critically important for the heart, muscles, and
reproductive system. Zinc levels below normal are linked to poor sperm
quality and male infertility. Not fond of seafood? Beef, turkey,
chicken, nuts, and seeds offer a healthy dose of zinc, too.
Avocado
Sure, this creamy fruit is high in fat, but it's the
good kind. The monounsaturated fat in avocados packs a one-two punch
against cholesterol. It can knock down total cholesterol and "bad"
cholesterol (LDL), too. The trick is to use a "mono" fat instead of
saturated or trans fats. And eat no more than 25%-35% of all your
calories from fat. Olive oil and nuts also contain good fats.
Fatty Fish
Fatty fish like salmon, herring, sardines, and
halibut are another excellent source of healthy fat. They have a special
type known as omega-3 fatty acids. These protect against heart disease,
the top killer of men in the U. S. Two servings of fatty fish a week
can lower your chances of dying from heart disease.
Ginger
Slices of this spicy root are often served with sushi
or grated into an Asian stir-fry. Health-wise, ginger may help calm
inflammation in the body -- which can come in handy when you push
yourself too hard. Eating ginger regularly may help reduce the pain of
exercise-related muscle injuries.
Milk and Yogurt
The whey in milk and yogurt is another source
of leucine, a muscle-building amino acid. Bonci recommends Greek
yogurt, with a thick, creamy taste that men may like better. It's also
packed with protein, potassium, and friendly bacteria that keep the gut
healthy. "Plus, it requires no preparation whatsoever."
Bananas
The banana is celebrated for its bounty of potassium
-- and with good reason. Potassium is critical for muscle contractions
and bone health. It also helps blood pressure. Getting enough potassium
may be as important as eating less sodium when it comes to lowering
blood pressure.
Pistachios
Nuts provide protein, fiber, and zinc while
satisfying the urge for a crunchy, salty snack. Pistachios are a stand
out -- higher in plant sterols that can improve cholesterol levels. Eat
them from the shell, so you work harder for each one. It's a fun way to
snack and keeps you from gobbling up too many calories too quickly.
Brazil Nuts
A single ounce of Brazil nuts has seven times the
daily value of selenium. This mineral boosts the immune system and
helps the thyroid gland.
Tomato Sauce
Tomatoes are rich in lycopene, a substance that
may protect against some cancers. Some research suggests that men who
eat tomato sauce regularly are less likely to get prostate cancer, but
not all studies support this. Tomatoes have many other plant nutrients,
too, that support good health. Adding salsa to a burrito or tomato sauce
to pasta is an easy way to make a meal more nutritious.
Soy Foods
The food that offers the best protection against
prostate cancer may be soy. That's the finding from a study of 40
nations. Tofu, miso soup, and soy milk are all delicious ways to eat
more soy. In Asian countries, people eat up to 90 times more soy foods
than Americans eat. And prostate cancer is far less common in those
countries.
Mixed Vegetables
Vegetables are packed with phytochemicals,
nutrients that boost cell health and protect against cancer. There are
many different phytochemicals, and the best way to get a variety of them
is to eat different colored veggies. "There should be color on your
plate at every meal," Bonci says.
Orange Vegetables
Orange vegetables are an excellent source
of beta-carotene, lutein, and vitamin C. These nutrients may lower your
odds of developing an enlarged prostate, according to a large study.
Good choices include red bell peppers, carrots, pumpkins, and sweet
potatoes.
Leafy Green Vegetables
Spinach, collard greens, and kale can
help the eyes as well as the prostate. These leafy green vegetables have
plenty of lutein and zeaxanthin. Both nutrients protect against
cataracts and age-related macular degeneration, an eye disease that
impairs vision.
Eggs
Eggs provide lutein, protein, and iron, but you have to
eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the
300 mg daily limit for healthy people. You might also cut back on
high-cholesterol sweets to make room for whole eggs in your diet. If you
have high cholesterol, ask your doctor if you should limit how many
eggs you eat per week.
High-Fiber Cereal
Fiber may not sound manly, but it can be a
performance enhancer. Executive or athlete, you can't focus on your
goals if your gut is acting up. Fiber keeps you full longer and helps
your digestive system run smoothly. This doesn't mean you have to give
up your favorite cereal -- just try mixing in some shredded wheat.
"Don't deprive yourself," Bonci advises, "but add something good."
Brown Rice
Brown rice is another great source of fiber, and
it's easy to dress up with tasty, colorful food. Try adding lean meat,
baby spinach, and pineapple. If you don't like the texture, mix some
white rice with the brown. Brown rice and other whole grains can help
you stay at a healthy weight and lower your risk of heart disease and
type 2 diabetes.
Berries
"Berries can help you be on top of your game mentally
as well as physically," Bonci says. They're loaded with antioxidants
that may help lower the risk of cancer. Animal studies suggest
blueberries can also enhance memory and thinking. Similar research in
people is in its infancy, but looks promising. When fresh berries are
expensive or tough to find, try buying them frozen and making a shake.
Coffee
When you need a pick-me-up, Bonci recommends making a
good old-fashioned cup of joe. Research shows it can make you more
alert, and plain coffee has almost no calories. This makes it a far
better choice than expensive, high-calorie energy drinks.
Focus on the Good Stuff
To change your diet, add good foods
rather than denying yourself bad ones. As you get used to eating more
fruits, vegetables, lean meats, and whole grains, these foods may come
to replace some of the less healthy choices. Dietitian Bonci offers a
sports metaphor to sum up the benefits: You'll play better today and
stay in the game longer.