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06/11/2025 | News release | Distributed by Public on 06/12/2025 06:29
In Honor of Father’s Day, 5 Foods That All Men Need in Their Diet
In Honor of Father's Day, 5 Foods That All Men Need in Their Diet
BU nutrition professor offers essential foods to help men live longer and better
Photo via iStock/DragonImages
Wellness
In Honor of Father's Day, 5 Foods That All Men Need in Their Diet
BU nutrition professor offers essential foods to help men live longer and better
June 11, 2025
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- Joan Salge Blake
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This weekend is Father's Day, and many families will choose to celebrate the event with outdoor grilling and barbecues. And while grilling is fine in moderation, there are essential foods that can help contribute to men's health and longevity. So if you are a man, live with a man, gave birth to a man, or just want to keep the man in your life healthy, read on.
According to the Centers for Disease Control and Prevention, the leading causes of death among men include heart disease, cancer, stroke, and diabetes. Fortunately, they all can be fought with a healthy diet. Here are some must-eat foods that can help men live longer and better:
Photo via Pexels/Boryslav Shoot1. Beans
If you want a food that can help you reduce the risk of several leading causes of death among men, look to beans. Kidney, navy, and pinto beans, to name a few, are low in heart-unhealthy saturated fat and chock-full of soluble fiber, which can lower your blood glucose and cholesterol levels and the risk of cancer. Add beans to your salads, chili, and soups to gain these benefits.
Bonus tip: Rinsing canned beans under running water in a colander can wash away slightly more than 40 percent of the sodium.
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2. Salmon
Since heart disease and stroke are two of the leading causes of death among men, put salmon on the menu for better heart health. Fish-especially fatty fish, such as salmon, trout, sardines, and tuna-are rich in omega-3 fatty acids, which have been shown to reduce that nasty plaque buildup in the arteries that can lead to heart disease and stroke.
To reap this health protective benefit, the American Heart Association recommends eating two servings (about 6 ounces) of fish weekly. For a heart-healthy lunch, combine flaked canned salmon with light mayo and a sprinkle of dried dill. Then, sandwich the salmon spread between two slices of whole wheat bread. You can even buy salmon in convenient pouches with tons of spicy seasonings that can be stockpiled in your kitchen cupboards and easily transported to work for a protein-rich snack.
Bonus tip: If you want salmon with a kick, mix it with a hot sauce like sriracha or chili powder.
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3. Vegetables
Less than 8 percent of American men are eating the recommended minimum amount of two to three cups of vegetables daily. Vegetables are an excellent source of potassium, a nutrient that can help lower high blood pressure, a risk factor for stroke. Potassium has been shown to help the kidneys excrete excess sodium from the body, which can help lower blood pressure.
Unfortunately, many men are falling short of the amount of dietary potassium recommended daily. One of the easiest ways to get more vegetables in the diet is to head over to the frozen food aisle of your supermarket. These sources of Mother Nature's finest have been flash frozen when harvested to lock in their nutrition. Also, they are cleaned and ready-to-use with little preparation-a plus for those with limited time or who aren't culinary wizards in the kitchen.
Bonus tip: Frozen vegetables can be 50 percent less expensive than fresh.
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4. Tossed salad
According to the latest recommendations from the American Institute for Cancer Research, a diet rich in vegetables, fruit, and beans can help fight cancer. Try adding a tossed salad of greens, shredded cabbage, sliced apples, broccoli, tomatoes, and chickpeas to your dinner.
Research shows that consuming a low-calorie, high-volume salad before starting the main course can help reduce your caloric intake throughout the meal. This savvy strategy can help in weight loss and the reduction of excess body fat, which is associated with an increased risk of prostate cancer, the second leading cause of cancer among men.
Bonus tip: For a quick toss, you can buy pre-shredded cabbage and broccoli slaw in the produce aisle of your supermarket.
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5. Cottage cheese
Cottage cheese is a powerhouse for your muscles. Eating adequate amounts of protein is important for your body's ability to synthesize and maintain lean muscle mass. Cottage cheese not only scoops out a hefty 12 grams of protein for a ½ cup serving-more than in an ounce of meat or chicken-but it also contains a secret ingredient: leucine. This essential amino acid helps to promote the synthesis and repair of muscle protein. It's an affordable food that can be eaten at every meal and makes for a fabulous snack, especially post-workout.
Bonus tip: Top the cottage cheese with berries to add more fiber and potassium to your snack.
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Joan Salge Blake is a Sargent College of Health & Rehabilitation Sciences clinical professor of nutrition and a registered dietician nutritionist (RDN). She can be reached at salge@bu.edu.
A version of this story originally appeared in US News & World Report on May 29, 2025.
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Joan Salge Blake
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Joan Salge Blake (Sargent'84. Wheelock'16) is a Sargent College of Health & Rehabilitation Sciences clinical professor and the host of the health and wellness podcast SpotOn! available on all major podcast platforms, including iTunes and Spotify. Profile
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