Summer eating is a big responsibility, men. Between vacations, ball games
and road trips, there’s a lot of opportunity to indulge in processed
foods that are high in calories, fat and salt. You know all those hot
dogs and chips aren’t good for you. How does a guy avoid packing
on the pounds and make better decisions when faced with all the summer
snack choices under the sun?
Consider these satisfying and tasty suggestions for summertime eats that
keep an eye out for men’s health.
Ceviche. A Mexican seafood appetizer, ceviche works great as a main dish or as
a side salad. The variations are endless, but the centerpiece is fresh,
raw seafood cooked by an acidic marinade, usually lemon or lime juice.
Your eyebrows might rise at the notion of eating fish not cooked with
traditional heat, but ceviche is full of antioxidants and essential nutrients
that may lower the risk of an enlarged prostate. The peppers and tomato
in ceviche will give you boosts of vitamin C. If your ceviche has oysters
and crab, you’ll also be getting some zinc, a mineral also thought
to be good for prostate health.
Gazpacho. Lycopene, a natural pigment that gives tomatoes their bright red color,
is a powerful antioxidant. Men who eat tomatoes and tomato products often
have reduced risk of prostate cancer, compared to men who rarely eat them.
Lycopene in your diet may also reduce the risk of heart attack. One cool
way to enjoy tomatoes on a warm summer evening is gazpacho, a chilled
vegetable soup with origins in Spain. It’s made from a base of pureed
tomatoes, onion, bell pepper, cucumber, and lemon juice.
Barbecue. Steak can be a healthy barbecue option—the leaner the cut, the better.
Lean grilled beef with the traditional backyard side of baked beans provides
a powerhouse serving of protein and zinc, and zinc is associated with
a healthier prostate. For another kind of steak, throw a slab of tuna
on the grill. A meaty tuna steak grills well and is low in calories. The
omega-3 fatty acids in tuna and other kinds of fish have long been thought
to lower the risk of heart disease, stroke, cancer, cognitive decline,
and eye disease.
Watermelon. This all-American picnic staple turns out to be one of the handful of
foods, along with tomatoes, grapefruit, and guava, that are high in lycopene.
The lycopene in watermelon helps keep your cells healthy and may reduce
the risk of prostate cancer. It’s best to store your melons at room
temperature. They’ll have more lycopene and beta-carotene than melons
in the fridge.
Trail mix. Pre-packaged trail mixes can be heavy on yogurt chips or chocolate--they’re
mostly processed sugar. Dried fruit is better, but on its own the sugar
and calories can quickly skyrocket. The best way to get a healthier trail
mix is to make your own. For long-lasting energy and healthy fats, choose
protein-packed peanuts, almonds, and walnuts -- unsalted or lightly salted.
Toss in a few handfuls of dried blueberries or cranberries. They’re
high in fiber and have antioxidants that protect you from cardiovascular
disease and colon cancer.