This condiment should be a staple in the male diet,”., men who ate tomato sauce two to four times a week had a 35% lower risk of prostate cancer.” Enjoy the sauce over whole-wheat pasta, on whole grain pizza crust, over steamed veggies, or with eggs.
Veggies are at the top of the list when it comes to daily fuel. They are low in calories and high in fiber and essential nutrients. Need some suggestions? “Cauliflower, broccoli, cabbage, Brussels sprouts, kale, and bok choy are all part of the cruciferous vegetable group and research shows that these veggies may help protect against cancer by reducing oxidative stress and stimulating enzymes in the body that fight carcinogens,.
“A study analyzing the diets of men showed that those who ate five or more servings of these veggies per week were 50% less likely to develop bladder cancer, which affects two to three times as many men as women
Sometimes you may be so focused on getting in your veggies, proteins, and complex carbs for the day that you forget about these guys. But berries are important when it comes to eating a balanced diet. They are an incredibly potent source of antioxidants, which help fight free radicals, slow down aging, and reduce your cancer risk.
“Berries are always a healthy and refreshing snack, and they’re an especially good choice when you’re craving something sweet,. . “High in fiber (averaging 4-8g per serving), these fruits are naturally filling. They make a smart addition to your morning cereal, post-workout smoothie, or yogurt.
Bananas are one of the easiest foods to include in your diet regularly because they’re so versatile. Whip up a superfood smoothie or throw one in your gym bag for an on-the-go snack. “Research shows that foods high in potassium may reduce risk of high blood pressure and stroke,”
. “One medium banana has more than 400mg of potassium, so it’s a great source for men, who until their mid-50s have a greater incidence of high blood pressure than women.
Time and time again nuts make the healthy list. They’re full of heart-healthy omega-3s plus muscle-building protein. Their only downfall is their high calorie counts, so be sure to stick within a serving size. Get the most bang for your caloric buck by picking pistachios. “Pistachios give you the most—-49 nuts=====compared to almonds with 23 pieces or cashews with about 18 nuts