Top Foods for Men & Women

Last month I was approached by a local news affiliate to do a food segment on a weekend morning. Tired of same advice about “eating more fruits and vegetables” or “low fat foods”, the news anchor asked me to come up with my top 5 foods for men & women. She wanted specific, and she wanted sexy.

So, in no particular order, I present my list and a brief explanation for these choices. Remember, I could have done a Top 10 or even Top 20. Individual dietary needs vary – this list is a very general recommendation. Please check with your own health care provider before making any drastic changes in your own diet.

For Women:

Yogurt

For your bones and your gut - definitely a great source of dietary calcium – which has been positively linked to increased metabolism as well as increased bone mineral density.

The presence of pro-biotics (live active cultures) help repopulated the gut with human friendly bacteria – especially important after a course of antibiotics.

For more information, "The Benefits of Yogurt" MedicineNet.com (c) 2008 WebMD.

Walnuts

A great source of fiber, protein and monounsaturated fats. Walnuts are the only nut that has a significant source of omega 3 fatty acids that are good for cardiovascular health. A small portion (1/4 cup) with fruit makes a great snack with a low glycemic index (slower to raise blood sugars).
For more information, “Walnuts & Heart Health” Walnut Marketing Board.

Green Apples

For lowering your cholesterol and for shrinking your waistline - While it might just be a fad, eating a green apple before a meal will help quell appetite. It couldn’t hurt. One small apple is about 60 calories. Maybe it’s the smell. A preliminary study done by Alan R. Hirsch, MD found that sniffing apple-, bananas-, or mint-scents throughout the day produced an average weight loss of 35 lbs over six months. Or maybe it’s the fiber (which also helps lower cholesterol) filling you up so there is less room for other foods.

For more information, “Outwitting Your Appetite” ConsumerReports.org Sep 2004

Edamame (Soy Beans)

For heart health the wonderful soy bean. A half cup is only 100 calories, has 8 g protein and 4 g dietary fiber. It is also a great source of essential fatty acids and isoflavones. They can be eaten hot or cold, and make a great snack. The soluble fiber helps lower cholesterol.

For more information, FDA Consumer Magazine May-June 2000

Dark Chocolate

For your heart, your brain, and your taste buds - the cocoa bean contains the same antioxidants and flavonoids found in green tea, blueberries, and red wine. Many small short term studies have noted improved cardiovascular fitness and lower blood pressure in subjects given 1-3 oz dark chocolate per day. Remember, that is about 150-500 calories.

Look for chocolate that is at least 40% cocoa solids. Darker versions (55, 65 and even 70%) are now available in the US. If you are more familiar with eating milk chocolate (usually only 10-25% cocoa solids) you will taste more of the bitter chocolate essence in the darker versions.

For more information, “Dark Chocolate is Healthy Chocolate” from WebMD Aug 27, 2003.


For Men:

Salmon

Cold water fish is an excellent source of Omega 3 fatty acids. Salmon is also a good source of protein without the high saturated fat content of beef or pork. Touted for years by the American Heart Association, including sources of omega 3 fatty acids in the diet appear to lower the risk of cardiovascular disease.

For more information, “Omega-3 in fish: How eating fish helps your heart” MayoClinic.com Jan 2007

Tomato Sauce

Lycopene (a chemical that acts like an antioxidant and gives tomatoes, grapefruit and other fruits their red color) may be the secret to lowering the risk of prostate cancer. A study (published in the Journal of the National Cancer Institute, Dec. 19, 2001) from the University of Illinois at Chicago found that a daily dish of pasta & tomato sauce significant lowered the prostate-specific antigen (PSA) level in 32 men in just three weeks.

For more information, “Men, Go Heavy on the (Tomato) Sauce” HealthAtoZ.com June 2007

Blueberries

Blueberries are a great source of antioxidents like Vitamin C and resveratrol (also found in red wine and grapes), fiber, and even cholesterol lowering compounds. When fresh fruit is not available locally, try the frozen berries. Pour a ½ cup over your cereal, layer with yogurt in a dessert parfait or mix into a fruit smoothie.

For more information, “Inside blueberries, a cholesterol buster” MSNBC Aug 2004

Oatmeal

It’s long been known that the soluble fiber found in oats help lower cholesterol. The FDA approved a heart-health claim for oatmeal back in 1997. Now we see that there are antioxidants in oats that have anti-inflammatory properties and the whole grains may decrease blood pressure, and the lower glycemic index in the slow cooked oats is a good choice for diabetics.

For more information, “Heartier Benefits Seen From Oatmeal” WebMD Jan 2008

Pumpkin Pie

Dr Alan Hirsh’s research on scent and mood supported the theory that the smell of baked cinnamon buns or pumpkin pie boosted penile blood flow. The studies done at the Smell and Taste Treatment and Research Foundation in Chicago were first published in 1998.

Pumpkin is low in calories and a good source of beta-carotene and fiber.

For more information, “Aphrodisiac Food” MedicineNet.com Jan 2005
and “Pumpkin Nutrition” University of Illinois Extension