Man Food that Helps Reduce your Health Risks
Mens Current Health Situation in Australia:
75% of men are obese or overweight
1 in 2 men develop cancer
5.4% men have heart disease
The Burden Unhealthy Eating has on disease in Australia
An unhealthy diet is one of the major causes of disease in Australia
In 2015, unhealthy eating choices contributed to:
- 62% of coronary heart disease burden
- 41% of type 2 diabetes burden
- 34% of stroke burden
- 22% of bowel cancer burden
These unhealthy eating choices are referred to as ‘dietary risk factors.’ They are the main contributors to disease.
The major dietary risk factors include:
Low amounts of:
- wholegrains and high fibre foods
- fruit
- nuts and seeds
- vegetables
- legumes – chickpeas, lentils beans
- dairy products – milk, yoghurt
- fish
- healthy fats – avocado
High amounts of:
- processed meat – bacon, sausages, frankfurters ham, pastrami, salami.
- foods high in added salt and sugar
- red meat
- soft drinks, juice and sports drinks
How to Make Man Food Healthy
You can still enjoy your favourite meals and make healthy choices at the same time.
Steak & Chips
- Reduce the amount of steak you eat to the size and thickness of your palm.
- Make chips from fresh potatoes, bake in the oven with a drizzle of olive oil.
- Serve with a large portion of veggies or salad – at least 2 large handfuls.
- Serve with a bit wholegrain mustard, or limit mayo and tomato sauce to a teaspoon.
Pizza
- Choose a wholemeal wrap or pita bread.
- Use low fat cheese and limit to 40g (about ¼ cup grated cheese).
- Add at least 1 cup of mixed veggies on top.
Burgers
- Use wholemeal/grainy bread rolls.
- Make homemade burger patties and sub half of the mince for lentils (see this week’s recipe).
- Fill with lots of different salads and use leftovers to make a side salad.
Burrito
- Use wholegrain wraps.
- Fill with lots of beans (at least half a cup).
- Use lean mince (no more than 90 grams).
- Use low fat cheese and limit to 40g (about ¼ cup grated cheese).
- Fill with at least one cup of slaw or salad.
- Use a low fat Greek yoghurt instead of mayonnaise.
Chicken Parma
- Use lean chicken breast – approx. 100g per serve.
- Dip in buttermilk, then breadcrumbs and bake in oven with drizzle of olive oil (instead of frying).
- Use low fat cheese and limit to 40g (about ¼ cup grated cheese).
- Serve with at least 2 handfuls of veggies/salad.
If there is just one thing you can do to make something healthier it is:
ADD MORE VEGGIES to whatever you’re eating!
Check out this week’s man friendly healthy recipe which is full of fibre from the addition of lentils to the mince patty!
Cheeseburgers
Serves: 4 Time: 25mins Cost: $10 approx. ($2.50/serve)
Ingredients:
- 1 can lentils, drained well
- 200g lean beef mince
- 1 egg
- 2 tsp crushed garlic (2 large cloves)
- 1 TBSP olive oil
- ¼ cup breadcrumbs
- 4 wholemeal/grainy bread rolls
- 1 can beetroot
- 2 tomatoes
- 4 slices low fat cheese
- 4 cups lettuce
- wholegrain mustard
Method:
- slice cheese and tomato, drain beetroot, rinse salad.
- in a bowl, mix together lentils, mince, egg, garlic, breadcrumbs and a pinch of salt & pepper.
- mould into 4 equal sized patties.
- heat 1 TBSP olive oil, cook patties 6-8mins mins each side.
- assemble burgers: spread ½ teaspoon mustard on each roll, add lettuce, add a patty, add cheese, add tomato and beetroot
- use left over veggies and lettuce to make a salad, drizzle 1 TBSP olive oil and sprinkle salt and pepper
Serve!
References:
https://canceraustralia.gov.au/about-us/news/mens-health-week-men-more-likely-develop-and-die-cancer
https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy
https://www.wcrf.org/dietandcancer/exposures/wholegrains-veg-fruit
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/
