Foods men can eat to stay healthy

July 2, 9:11 AMAtlanta New Dads ExaminerEric Skates

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Healthy food affects your mood, but in a good way!

Are you feeling down in the dumps? Tired?

This syndrome happens to a lot of dads, specifically new dads, after their baby is born.

Why?

Men tend to thrive better when their diet is healthy and that means their body is healthy. What can you do to get the spring back in your step, you ask?

If you are a new dad it is pretty evident, to you, that it is hard to have a good, home-cooked meal when there is a screaming baby crying to be changed. There are a lot of places, to eat out in Atlanta, but it is hard to get out, of the house, with a newborn. Mommy is busy breast feeding and daddy is cleaning or doing the laundry. Chances are your sleep schedule is as screwed up your dinner time routine. There are so many scenarios, but it all comes down to it is not easy to eat healthy after a child is put into the mix. The natural balance is thrown off and trying to adjust to another human being, in your life, can cause some disruption and a lot of the times your diet is one that really suffers.

Does fast food, like McDonald's, Wendy's and Taco Bell frequently appear on your plate? These places become an easy fix for some meals. However, it is not impossible to eat healthy when you are at home. Look in your pantry and fridge and try to get rid of all the snack foods such as: chips & ice cream. If these tempting items are not around you will eat them less. There are some great foods that any man can eat to boost their system into gear. Another great way to assist in super-charging your system is to try taking a daily multi-vitamin, designed exclusively for men. These changes will give your health a boost.

Below you'll find a list of disease-fighting foods, compiled by experts at Web MD, to aid you in getting your dietary lifestyle back on track.

(Information supplied by Web MD.)

1. Include some red and orange vegetables in your diet. Full of vitamin C and beta-carotene, these vegetables contain nutrients that help preserve healthy skin cells and prevent oxidation from the sun. In addition, research suggests they lower the risk of developing an enlarged prostate.

2. Snack on berries. The violet, blue and red colors in all kinds of berries and cherries support good brain health as you age and are full of antioxidants, proven to offer various health benefits.

3. Consider broccoli. Vegetables like broccoli are helpful in the prevention of heart disease and cancer. This veggie is loaded with vitamin C, beta-carotene, potassium and sulphoraphane, which protects against prostate and colon cancers. Other cruciferous veggies like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower and brussels sprouts share these properties.

4. Dine on fatty fish such as salmon, sardines, tuna, mackerel and herring. These fish are the richest sources of Omega-3 fatty acids. They can benefit the heart, circulation and immune system, as well as reduce the risk for prostate cancer. Research shows they can also help lower blood fat, and reduce aches and pains in athletes. The American Heart Association recommends that everyone eat fish twice weekly.

5. Eat bananas. Not only a great portable source of quick energy, bananas are also rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure, as well as to reduce the risk of stroke. The vitamin B-6 content can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system and assist protein metabolism. Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.

6. Don't forget your whole grains. According to Web MD experts, most men get enough carbs in their diets, just not the right kind. Whole grains provide fiber, vitamins and minerals needed for good heart health, building muscles and maintaining a healthy waistline. Try making changes to your carbs such as using whole grain pasta or quinoa (a supposedly not-so-grainy-tasting grain that's rich in lutein for prostate health). Oatmeal and barley also are good options, as they are rich in soluble fiber and B vitamins that can help lower bad cholesterol. When buying grain products, look for products with at least 3 to 5 g fiber per serving. Also, don't forget to drink tons of water to avoid digestive issues.

7. Eat oysters. Just a few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc, which is involved in hundreds of body processes and may protect against prostate cancer. As an added benefit, research suggests zinc also enhances men's sexual functions including increased sperm count. Not into shellfish? You can get your daily recommended dose of 11 mg of zinc daily eating lean beef, lean pork or legumes.

Work together with your fellow parent to start getting healthy. You will soon reap the benefits of your lifestyle change. Good foods = a happy daddy.

Good luck!