Ask a Dietitian

A common complaint or symptom my male clients come to me for help with is low energy and being too busy to eat well.  If you or a man you know is struggling with where to start when it comes to making healthy lifestyle choices, I have selected my top 10 tips that will really make a difference to your health and energy.

Top 10 Health Tips for Men

1. Eat Breakfast. Your body and your brain need fuel for the day.  People who eat breakfast tend to have better food choices throughout the rest of the day.  Even a piece of toast or a fruit is better than nothing.  Add berries to breakfast for a dose of antioxidants.
2. Pack Snacks. Avoid the vending machine and tempting coffee shop treats by keeping healthy food at the office. Bring a bag of apples or a bunch of bananas for the week, keep yogurt in the fridge or store crackers and peanut butter at the office.  Eat ¼ cup nuts for a snack every day for a dose healthy fats and antioxidants.
3. Choose food over caffeine and sugar for energy. Fruits, vegetables and lean protein at your meal will offer the nutrients you need to stay alert and energized.  Cut back on overly processed foods.
4. Avoid dehydration. Drinking water not only helps you feel energized, it also fills you up.  Sometimes we mistake thirst for hunger.  Keep a water bottle with you during your day.
5. Choose great carbs. Not all carbohydrate foods are created equal.  Those that are refined and loaded with sugar can leave you feeling sluggish and low energy.  However, whole grains are loaded with fibre and nutrients that provide longer lasting energy and fuel for your workouts. Fruit like bananas are also great carbs for pre-workout snacks.
6. Slow Down. It takes time for the message that you are full to reach your brain.  To help prevent overeating, slow down, chew, put your fork down between bites.
7. Be active. Find a time in your schedule everyday to be physically active.  Increasing your heart rate and moving your body helps burn calories, reduce stress and increase energy and mental focus.  Improving strength, balance and flexibility can help reduce injury and keep you moving.
8. Go easy on Alcohol. One to two drinks per day can be safe. Binge drinking has negative health effects, not only due to the extra calories but also its’ effect on our liver, heart health and cancer risk.
9. Laughing has been shown in research to reduce stress, improve immune function, lower blood pressure and help you live longer.
10. Visit your Doctor. It’ important after the age of 40 to start getting your blood pressure and cholesterol checked as well as blood sugars if Type II Diabetes runs in the family.

Regular activity, maintaining a healthy body weight and eating a diet that emphasizes fruits and vegetables, whole grains, fatty fish and limits saturated fats can help reduce your risk for high blood pressure, heart disease, diabetes, prostate cancer and Alzheimer’s.