Being a dad isn’t easy.
And every year on Father’s Day, you get a little recognition for all your hard work in the form of cards, ties, slippers and other gifts.
This year, why not give yourself a gift — one that will help give you energy to keep up with all your fatherly responsibilities?
Start by eating a healthy, balanced diet and think about including some of these nutrient-rich super foods:
1) Oatmeal: When you need endurance to keep up with your active kids. Since oatmeal is a high-fiber, low-glycemic index food, it provides long-lasting energy. Endurance runners eat a lot of oatmeal, so if you’re a dad who has to run around after your kids you might want to follow in their footsteps.
2) Salmon: To strengthen your heart so you can be there to love your family. Fish such as salmon, lake trout, herring, sardines, and tuna contain large amounts of omega-3 fatty acids, which can help lower blood pressure and support heart health. According to the American Heart Association, eating two servings of salmon or other oily fish a week appears to help reduce the risk of heart disease, which is the number one cause of death in men.
3) Wheat germ: To help give you the strength to carry your growing toddler. When your three-year-old conks out 10 blocks before you arrive home, you need the muscle to carry him or her the rest of the way. Just half a cup of wheat germ has a whopping 13 grams of protein, almost 8 grams of fiber, and is rich in zinc, iron, and selenium, B vitamins, and potassium. (People with gluten and wheat sensitivities should stay away from wheat germ.)
4) Asparagus: To calm you down when your teen starts driving. Green, leafy vegetables like asparagus and spinach contain high amounts of folate, or folic acid, which studies have associated with helping to reduce anxiety and improve mood. Folate is also found in many other foods, including almonds, dairy, and fortified whole-grain breakfast foods.
5) Carrots: So you can see around corners. Carrots contain beta-carotene, which is important for eye health. But it’s not the only food that’s good for your eyes. According to the National Eye Institute, a wide range of other foods can also help protect your sight, such as spinach, kale, collard greens, and other dark leafy greens, as well as fish high in omega-3 fatty acids.
6) Blueberries: To help support your brain so you can help with pre-calculus. Recent studies suggest that the phytonutrients in blueberries and other dark berries may help protect brain health, improve short-term memory, and promote healthy aging. Other foods that may boost brain health include fish, dark chocolate, spinach, and avocados.
7) Nuts: To give you energy for that long family car trip. When you’re in the umpteenth hour of “Are we there yet?” turn to some healthy fuel to keep you going. Break out a handful of energy-boosting nuts, such as almonds, cashews, or peanuts. This balanced food provides lots of protein, carbs, and healthy fats to keep you fueled until your destination. A recent study in the New England Journal of Medicine has also suggested that eating a handful of mixed nuts daily may be associated with helping combat chronic diseases of aging.
National Men’s Health Week is June 15–21, the week leading up to Father’s Day.
It’s a great time to get a jump start on eating and living healthier so you can be there for the people who love you. You can find more healthy suggestions at menshealthweek.org.
You’re already a super dad — make sure you’re doing everything you can to be super-healthy as well.
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