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Daily diet for dad and more

Dads, you are important to your family, so take care of yourself by eating healthy and staying active. These two things can help fight disease and keep you looking young!

Turkey Breast: 3 oz servings, 3 times per week. With this lean meat you’ll get protein and important B vitamins.

Real Men Eat Quinoa: 2-3 servings per week. “Keen-wha” is a good protein source and packed with heart healthy unsaturated fats, fiber and B Vitamins.

Black Beans are Best: High in fiber, good carbs, and packed with protein.

The Perfect Protein: Eggs contain all the essential amino acids your body needs. Along with protein, you will also get healthy fats and other nutrients like vitamin D, riboflavin, and vitamin B12. Eat the Yolk too. It’s okay!

Beef: Yes, it’s a powerhouse of muscle building amino acids and it aids with circulatory health with the help of iron and zinc. 3-6 ounces per serving and choose leaner meats like top sirloin, eye round roast, and top round.

Edamame: Soybeans, another perfect food, because they have protein, fiber, and antioxidants, vitamins and minerals. 1/2 cup = 8 grams protein.

Go Nuts. Best nuts for men are Brazil Nuts, 2 per day. Packed with selenium, a mineral that may protect against prostate cancer and other diseases. Pecans are good for men’s health too; loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of enlarged prostate. 1/2 ounce serving (8-10). And although nuts are a healthy choice by themselves, that can change when paired with sugary or salty toppings or mixes.


Men are typically meat-eaters and believe that more protein equals more muscle mass. However, that’s not the case unless exercise is involved. Hey, it’s not the steak that’s unhealthy; it’s the portion size and skipping the whole grains and vegetables. In addition, excessive meat eating is linked to heart disease and colorectal cancer in men. Salmon with a side of spinach and couscous anyone? Say yes, at least 2 times per week.


What is waist circumference? It’s the measure of the distance around the abdomen. A high waist circumference is associated with an increased risk for type 2 diabetes, high cholesterol, high blood pressure and heart disease. “At risk when: Men with waist circumference of more than 40 inches; Women with waist circumference of more than 35 inches” www.hhs.gov

Weight-training exercises will build strength and extensibility (stretched) in your muscles and connective tissues all at once.


Detoxing is something our bodies do naturally. Eat naturally fermented foods such as kefir, yogurt, kimchi and sauerkraut — or take a high-quality probiotic — to help the body manage toxins from microbes that live in the gut.