Fab Fit Father's Day
Father’s Day is the perfect day for a family BBQ. It’s a great way to stay low-key, relax outside, and enjoy delicious food from the grill. It can be easy to pile on the pounds post fatherhood, but surrounding your organs with dangerous visceral fat comes with health risks. To reduce the risk of many cancers, lose (or at least don’t gain) extra weight.
We had our Registered Dietitian Nutritionist, Wendy Kaplan, weigh in with some health tips so you can continue to eat well and be the ‘Fab Fit Father’ that you are.
Replace saturated fats with healthy fats
BBQ gatherings tend to have many fatty food options, but making a few healthful swaps can make a big difference in your health. Try replacing the cheese on your burger with avocado for a rich, creamy taste. Enjoy grilled fish instead of the hot dog and reap the power of omega-3s to help lower your risk of heart disease. If you want red meat, opt for leaner cuts of meat such as sirloin, tenderloin, lean pork, and very lean ground beef, and, as per cancer health recommendations, limit to no more than 12-18 oz. per week.
Marinate your meat
Marinate your meat for at least 30 minutes before grilling. Not only will marinating your meat add flavor and keep it juicy, but it will significantly lessen the carcinogenic load. Lemon or vinegar-based marinades are a wiser and healthier choice over sugar-laden thick marinades. Better yet, eat plant-based foods; they do not form the same carcinogenic substances meats do when grilled..
Go for nutrient-rich foods, not calorie-dense
Our bodies and our brains need carbohydrates to work effectively. But not all carbohydrates are equal. Limit refined grains, which are less nutritious and tend to provide empty calories. Instead, use whole-wheat pasta, quinoa (a grain-like seed), or bulgar in your cold pasta salads. .
Stay Hydrated
Replace sugary drinks like soda, juice, lemonade, and sweetened iced tea with non-sugary beverages such as water, seltzer, or unsweetened iced tea, which will help you stay hydrated when you’re outside in the sun and heat.
Eat, then get out of your seat.
Increased sedentary time leads to increased abdominal fat, so move more! Strive towards 30 minutes of exercise a day, five days a week. It will to not only help you control your weight and get stronger, but you’ll also gain mental sharpness, better quality sleep, and boost your mental health.
Treat, don’t cheat
Satisfy your sweet tooth with fresh fruit. Watermelon quenches your thirst and is jam-packed with potassium. Strawberries come brimming with water and other nutrients, making them the perfect fruit. Pineapples provide natural sweetness and some serious hydration perks. Aim for 2 cups of fruit daily. Then, combine your favorites into a fruit salad for dessert and get your daily water intake simultaneously.
Empty calories lead to extra calories.
Leafy greens are packed with health benefits to help you stay healthy and live longer. Variety is vital because vegetables contain different beneficial nutrients, antioxidants, and phytochemicals that synergistically work together to promote health. Eating 2 1/2 cups of vegetables every day will also help you reach the goal of 25 to 34 g of fiber a day. So don’t be green with envy, be green with produce!
Limit alcohol
If you choose to drink alcohol, drink in moderation. Too much can increase your risk for heart attack, stroke, and some cancers.
Fun in the sun
If you have a pool, swimming is an excellent form of aerobic exercise. Outdoor games such as cornhole, ball, and horseshoes are a great way to get competitive. For something more relaxing to sustain your brain try reading, puzzles, and brain teasers.
Happy Father’s Day!