It’s no secret that men are notorious for loving those stick-to-your-ribs meals that taste amazing, but maybe aren’t the healthiest. I was on Let’s Talk Live this week talking about you can make “man food” healthier but still taste great. My two simple tips are “add in nutrition” and “don’t sacrifice flavor”. Here’s a quick rundown of the foods that I shared:
Sandwiches
What guy doesn’t love a sandwich. The trouble is, after you fill a 12 inch hoagie roll with bacon, sandwich meat, mayo, cheese and maybe a tomato slice you’ve really dialed up the calories, and the saturated fat which we know isn’t good for our hearts. I was thrilled when Eckrich introduced me to their new line of Ekridge Farms Bacon Lovers Sandwich Meats that are actually made with real bacon, but a 2oz. serving of the Chicken Bacon Ranch has only 80 calories, 1 gram of saturated fat, and 10 grams of protein to keep your man fuller, longer. (honestly, not what I expected with a “bacon ranch” flavor). This profile is in line with other lunch meats, but let me tell ya, tons of flavor!
For the segment, I made paninis with the Chicken Bacon Ranch sandwich meat, and added in nutrition with whole wheat bread, cheddar cheese, thick slices of tomato, onion and a handful of baby spinach. It tastes great and hits all those same bacony flavor notes that they’ll love.
Go Nuts
I’ve said many times what a great snack idea pistaccios are, but I’ll say it again! For guys that love to snack, you can’t beat the 49 kernal serving of pistaccios which is the largest serving size of any nuts. They’re also great because they slow down your snacking because you have to shell them while you eat them. They’re packed with protein, fiber, vitamins and minerals so they provide more nutrition than other crunchy snacks like pretzels or cheese curls.
Potato Salad
Potatoes have gotten a bad wrap because they contains carbs, but they’re extremely high in potassium which is a key nutrient in helping maintain a healthy blood pressure. A typical potato salad has around 350 calories and 20 grams of fat per serving, but by switching out the rich recipe for a vinegar based one and using herbs, you can get lots of flavor. Plus adding in nutrition in the form of red peppers and any other veggies you’d like adds crunch and even more flavor while helping to keep sodium in check.
Dessert!
Fresh summer berries with real whipped cream (yep I’m talking about heavy cream you whip yourself) and angel food cake (store bought is fine) can make the perfect light summer dessert. It can be fun to serve it in a margarita glass for a smaller party or in a big trifle dish for larger parties. Berries are packed with antioxidants which have been shown to have cancer preventing properties.
Keeping Booze in Check
Although I would never recommend for a person to drink lots of alcohol in one sitting, I understand that imbibing in booze is a part of life for many people. If you are going to drink, I always recommend trying to limit alcohol to one or less per hour and 4 or less per day/night out. One way to do this is to alternate water and alcohol in order to both limit your intake, but also to keep you hydrated. It also helps ward off those pesky hangovers!
I hope these tips and food ideas are helpful and show that “man food” can still be doable by adding in nutrition without sacrificing any flavor! What other swap outs can you share with me?
Discloure: I worked with Eckrich and Paramount Farms on the media appearance, however, I did not receive compensation for writing this blog post.
Filed under: nutrition | Tagged: berries, eating healthy, healthy cookie, man food, nutrition, panini, pistacchios, potato salad | Leave a Comment »
Tart Cherries: The next time you feel a little pain after a workout, or to prevent pain in the first place reach for tart cherries. Their deep red color comes from anthocyanins which are a powerful antioxidant that helps reduce pain and inflammation. Tart cherry juice has no added sugar and is perfect for before a workout. It provides energy (carbs) to fuel you can prevent inflammation and pain. For a snack or lunch, try the 
Pistachios: They have the most antioxidants of any nut, AND come in a generous serving of 49 kernals. Plus, who doesn’t love cracking one of these little guys open? They provide anti-inflammatory and anti-pain properties like cherries, plus heart healthy omega-3 fats which our bodies can’t make and we need to get from foods. They make the perfect snack between meals because the protein and fat adds to satiety.
Ginger: If you’re having tummy trouble and feeling a little nauseous, reach for ginger for a natural remedy. It’s delicious in teas, or as a spice in cooking. Peel it right before you use it to keep it fresher, longer. You can even peel it and freeze it in a ziploc bag so you always have some on hand. It’s great as a marinade too — just grate some peeled ginger into a bowl and whisk with a little soy sauce and corn oil, which is packed with 4 times the amount of heart healthy plant sterols as other oils. So not only will your tummy feel better, but you’ll be helping to lower your cholesterol too!
Tumeric: This spice is used widely in Indian cooking and helps combat heart burn, and helps the liver cleanse and detoxify the body. For a quick side dish, drain and rinse a can of chickpeas, and simmer with store bought Indian-flavored sauce, diced fresh or canned tomatoes, and a half-palmful of tumeric. The tumeric coats your throat, and your heartburn will be gone in no time.
Chia Seeds: That’s right….ch ch ch ch chia! They are one in the same, and you CAN eat them. They are a good source of omega-3 fatty acids and are a great vegan source of protein. They help fight pollen allergies and other impurities in our bodies. Add them to oatmeal, yogurt, or your favorite smoothie for a ton of nutrition and a slight nutty flavor.
