For your car to run well, you’ve got to fill ‘er up with the right fuel and automotive fluids. It’s no different with your body. Test your knowledge about what constitutes a healthy and nutritious diet for men.
a. Fats and oils
b. Milk, yogurt and cheese
c. Meat, poultry, fish and eggs
d. Breads, cereals and grains
a. Omega-3 fatty acids
b. Vitamin B6 and folic acid
c. Calcium and phosphorus
d. Iron and zinc
4. What percent of American men are overweight or obese?
a. 10
b. 30
c. 50
d. 70
5. Which food type does not help reduce prostate cancer risk?
a. Whole grains
b. Beans
c. Red meat
d. Fruits and vegetables
6. Up to three alcoholic drinks a day is a healthy amount for men to consume. True or false?
1. d. Carbohydrates contained in breads, cereals and grains supply your body with clean, efficient fuel that it can burn readily for energy. Choose products with whole grain listed as the first ingredient to ensure you’re getting fiber and vital nutrients along with the calories.
2. a, b. Men who regularly consume omega-3-fat-containing fish have a lower incidence of heart disease and sudden cardiac death, the leading killers in men. The American Heart Association recommends eating at least two 3-ounce servings of fish each week.
The B vitamins, B6 and folate, help reduce blood levels in your body of an amino acid called homocysteine. Men with elevated amounts of homocysteine have a higher risk for heart attack. You can find B6 in lean meat, fish, nuts, beans, whole grains and fortified cereals. Good sources of folic acid include dark green vegetables, whole grains, fortified cereals, beans, bananas, oranges and avocados.
3. False. Men need to eat a variety of foods for vitality and health. Top on the list for good nutrition are fruits and vegetables, lean meat, fish, poultry, beans, low-fat dairy products and whole-grain breads and cereals.
4. d. The latest statistics from the Centers for Disease Control and Prevention indicate that 70 percent of men are overweight or obese, compared to 60 percent of women. Both numbers have leaped dramatically in the past 25 years because of inactivity and poor diet. Men often carry any extra weight around the abdomen; excess fat in this location increases the risk of high blood pressure, diabetes and heart disease.
5. c. Research indicates that men who frequently eat fatty animal foods such as meat, eggs and full-fat dairy products have an increased risk for prostate cancer compared to men who eat these foods infrequently. For prostate health, eat more fiber from beans, whole-grain breads or cereals, and at least five servings of fruits and vegetables each day.
In a study published in the Journal of the National Cancer Institute, men who ate the most vegetables had the lowest rate of prostate cancer. Specifically, men who consumed four or more servings of vegetables a day had a 35 percent reduced risk of the cancer. Consuming cruciferous vegetables such as broccoli and cauliflower conferred the greatest protection – a 41 percent decreased incidence of prostate cancer for men who ate at least three servings a week
6. False. Having no more than two alcoholic drinks a day is consistent with good health in men.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention. com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.
2007 Elizabeth S. Smoots.
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