MIL OSI – Source: Heart Foundation – Press Release/Statement
Headline: A Man’s Guide to Healthy Eating
We all know it’s important to follow a healthy dietary pattern by eating a variety of core foods from the four food groups. But did you know that some foods can be particularly beneficial for men’s health?
Here are some handy tips for D.I.Y good nutrition.
Breads and cereals
Try wholegrain. Being high in fibre, wholegrain breads and cereals will keep you feeling fuller for longer and your bowels healthy. If you’re after something other than wholegrain sliced bread, try couscous, wholemeal wraps or brown rice – these are also great options and can all be found in our latest Tick Shopping Guide.
Meat
Lean meat, poultry and fish are important sources of protein without the additional fat and sodium. When choosing meat, opt for lean cuts and try reducing the amount of processed meat in your diet. Look for the Tick to help you make healthier choices.
With good weather ahead of us, grilling on the BBQ is a great low-fat method of cooking. Another tip is trimming off the visible fat from meat and removing the skin from poultry. Cutting back on this saturated fat can help control your cholesterol levels, reducing your risk of heart disease.
The size of your palm is a good estimate of what size your portion of meat should be. Using this as a guide will help you maintain a balanced diet.
Dairy
Try low- or reduced-fat milk and milk products (or milk alternatives). These are rich sources of calcium to help keep your bones strong and are also lower in saturated fat and energy.
Using low-fat milk (or milk alternatives) in your tea or coffee is a good starting point. You can then try substituting it into your cereal or porridge.
If you like cheese, try using reduced-fat varieties. Here’s a tip for the next time you make lasagne – use Tick-approved cottage cheese with a sprinkle of Edam or Parmesan on top in place of the traditional cheese sauce.
Fruit and Vegetables
Try to incorporate fruit or vegetables into every meal. They provide plenty of fibre, vitamins and minerals which can protect us against chronic diseases such as heart disease and cancer.
If salads aren’t your thing, try roasting seasonal veggies or making a quick and easy stir-fry. Pan-frying or roasting tomatoes in olive oil makes a tasty side-dish. Cooked tomatoes are especially high in lycopene, a nutrient that has a protective effect against prostate cancer. Fruit such as watermelon and pink grapefruit are also high in lycopene.
A balanced diet containing foods from all four of these food groups will help you look good, feel great and stay healthy. Keep your eye out for the Heart Foundation Tick and Two Ticks during your next visit to the supermarket. Remember, Two Ticks is designed to help you choose core foods for a healthy diet.
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