June is National Men’s Health Month and we’re highlighting getting back to basics to make the most of your nutrition. We know that food is fuel, but does that mean it has to be boring? Joanna Sellin, CMC Registered Dietitian, reminds men to “be adventurous and try something new!”
Our bodies and nutrition need change as we age
For men, the body begins to transform itself after the age of 30. For those over the age of 30, bone loss, lean muscle loss, and increased body fat accumulation are real. Cancer and heart disease are the top two killers among men over the age of 45, but there’s good news! According to Joanna, CMC Registered Dietitian, with small adjustments to your diet and lifestyle, you can slow down and even prevent some of these processes from happening with a little planning and motivation.
Simple changes with big nutritional impact
- Men need 1,000mg of calcium a day and 600IU of Vitamin D each day. To increase your calcium and vitamin D intake, try including milk, yogurt, fortified foods (like cereal and OJ), sardines, canned salmon, and dark leafy greens such as kale, collards, and spinach into your daily meal plan.
- Add a pop of color to your plate! Increasing fresh fruits and veggies also increases dietary fiber, antioxidants, and phytochemicals. You can help lower blood pressure, lower your risk of heart disease and cancer, and also combat weight gain. Include plenty of berries, apples, and bananas into your weekly meal plan. Cruciferous vegetables like broccoli and cauliflower, dark leafy greens, and colorful red and orange peppers make for a delicious snack!
- Choose heart-healthy fats like olive oil, canola oil, avocados, and almonds. Increase Omega-3 fatty acids found in salmon, mackerel, tuna, and walnuts.
- Increase your dietary fiber by choosing whole grains. Make at least half of your grain intake fiber-rich sources. It is recommended you intake 25-30 fiber and vitamin D, but remember to increase your water intake too!
- Aim for physical activity most days of the week to boost muscle mass, bone health, combat weight gain, and condition your heart. The American Heart Association recommends at least 150 minutes of exercise per week.
Don’t have a primary care provider?
No problem! CMC Primary Care is excepting new patients and we have convenient locations across Horry County. No matter where you live, there is a CMC Primary Care doctor near you.
We have offices at the following locations: