Veggies and Fruits for Dads Healthy Diet, how many times have we heard that before! Initially, mums used to be the unofficial focal points in the kitchen, dishing out healthy meals and encouraging the kids to eat correctly. Times are changing, however, and dads are joining in on the action too. This can have massive benefits for the whole family. When both parents are involved, the kids understand that eating healthily is an integral part of a happy life.
Every dad should also eat well and know the right mixture of food for a healthy living.
In this article, I would be looking at the benefits of fruits and veggies in a dad’s diet. There are already plenty of ways to make a case for dads eating veggies and fruits, but a new study shows some real scare tactics. According to statistics from the American Society for Nutrition annual meeting, millions of people die from not eating enough veggies and fruits, so many of them from the USA.
The importance of veggies and fruits for dads
According to a postdoctoral researcher at Tufts University, “veggies and fruits are an adaptable component of the diet that can impact preventable deaths globally. Our findings indicate the need for population-based efforts to increase fruit and vegetable consumption throughout the world.”
Veggies and fruits are essential sources of phenolics, antioxidants, magnesium, fibre, and potassium. Phenolics and antioxidants are known to reduce blood pressure and cholesterol. As a father, stress is one thing you will deal with on a day-to-day basis, and consuming the right food with the right ingredients will help you fight this battle.
V
eggies and fruits also increase good bacteria in the digestive tract and eliminate the risks of cardiovascular disease or obesity. Veggies and fruits will not automatically restore your youth or cure every sickness or disease, but their importance cannot be underestimated, and they are readily available.
Young men and dads are at high risks of cardiovascular malfunctions, thanks to suboptimal vegetable and fruit intake. Good news is, this problem can be solved; dads just need to eat fruits and veggies. Studies show that all you need is an intake of about 400 grams of vegetables and 300 grams of fruits daily to reach optimal levels (this is about three cups of raw vegetables, veggies inclusive and two small apples).
So, if babies and toddlers want to throw their carrots, that’s fine by us. But you the dad should pick them up, put them back on the plate, and definitely eat a few yourself. There’s probably no better way to stay healthy, energized enough for fatherhood, and to keep death at bay.
Did I hear you ask “what specific fruits and veggies should be eating?”
Great… I’ve got you covered.
Top ten veggies and fruits that should be consumed by dads daily
We have agreed that we should all be eating more fruits and vegetables. But which of them have the most significant nutritional value?
Below is a list of ten of the best fruits and vegetables that I recommend for dads searching for highly nutritious and healthy foods. Remember, the idea is to eat different colours in veggies and fruits.
Blueberries
Blueberries have antioxidants (anthocyanidins to be precise). These antioxidants are flavonoids responsible for cognitive ability. Every dad needs his cognitive ability enhanced and sharp on a regular basis to help deal with the mental aspect of raising kids.
Blueberries also come with Vitamin K1 (known for aiding blood clotting), Vitamin C and Manganese (a mineral that helps with the metabolism of lipids, carbohydrates, proteins, and amino acids).
Ginger
Gingers are made up of a natural oil known as gingerol. Gingerol is blessed with anti-inflammatory and antioxidant properties. Ginger helps resolve a lot of physical problems like soreness, muscle pain and tummy upsets. As a dad, you want to quickly resolve these tiny physical issues to stay healthy for your kids.
Ginger also helps with heart disease risk factors, high blood sugar, and osteoarthritis. Health is wealth, especially for fathers, and ginger keeps you healthy.
Olives
Just like olive oil, olives have an abundance of calcium, copper, iron, and vitamin E; all essential nutrients for a healthy and strong body. Olives also have healthy fats and antioxidants.
If you are a dad that is watching your sodium levels though, you should avoid olives that are soaked in brine.
Garlic
Garlic is excellent for those cold nights a dad spends at work or while trying to put a child to sleep. They are known to prevent and reduce the effects of colds while improving cholesterol and blood pressure. A dad needs his blood pressure stable enough to deal with the stress of fatherhood.
But that’s not all. Garlic also has allicin (An ingredient present in onions), Vitamins C and B6, Magnesium, and Selenium. Easily one of the most nutritious veggies out there.
Citrus Fruits
Alongside lemons, lines, grapefruit, and oranges, citrus fruits are Vitamin C champions. They contain antioxidants, copper, magnesium, potassium, phosphorus, and Vitamin B. It is advisable to eat the whole fruit to enjoy the benefits of fibre instead of juicing it up.
A lot of doctors prescribe the citrus fruits for different medications, so check with yours.
Bananas
Bananas contain high levels of Vitamins B6 and C, Potassium, and Fibre, and are easily one of the best fruits for dads. They contain phytochemicals and antioxidants that promote heart health and also help the brain to produce dopamine.
Dopamine which is known to improve mood is especially great for dads. You want to always stay happy for your kids.
Tomatoes
Tomatoes are blessed with beta-carotene and lycopene, an antioxidant. They are also packed with Folate, Potassium, and Vitamins C and K. They are known to prevent cancer while improving skin and heart health. I totally recommend it.
Leafy green vegetables
Bok choy, kale and spinach are great examples of leafy green vegetables. These nutritional powerhouses are blessed with calcium and vitamin B and are known to prevent colon cancer, improve bone health, and reduce cholesterol.
Cruciferous vegetables
Vegetables like Brussels sprouts, cauliflower, and broccoli are known as cruciferous vegetables. (You can look up Google for more). These vegetables contain fibre, folate, Vitamins A, C and E, and phytochemicals. They are also great cancer repellants and come with antioxidants of their own.
Bell peppers
Bell peppers come in a variety of colours – red, orange, yellow, and green. They are blessed with Potassium, Folate, and Vitamin A. One ball of this veggie can supply 169% of the recommended daily allowance (RDA) of Vitamin C. They also come with antioxidants called carotenoids that help improve and sustain the health of our eyes.
Nutritional Tips for dads
Besides eating healthy, there are some things that a father needs to do to improve the nutritional aspect of his family. Below are some of an essential nutritional tip for every dad.
Start cooking!
Studies show that dads that rank family meals as significant events are less likely to have children that visit fast-food restaurants on a regular. Suppose both parents take turns making family meals, the hunger for homemade food for these children doubles. This is not the only reason for a dad to whip out his chef’s hat, though. When kids see their father chopping veggies in the kitchen or struggling with pans and pots, they get a more flexible, broader view of the gender roles.
Set a good example
Kids watch and take note of what their dads eat, even though we do not know it yet. They follow your footsteps, so you need to teach them to choose veggies and fruits at all times. Teach them to reach for fruits instead of cookies, show them how it’s done by leading the way.
Take it outside
If you are a dad that wants to get on board with a healthy lifestyle, outdoor activities are totally recommended for you. Toss the ball around, fire up the grill, and plant a garden. Given that the majority of kids and dads watch TV or play video games together at least three times weekly, the outdoors are an ideal way to spice things up and help improve the whole family’s physicality. Round up the family for a football game or recruit them for a bike ride instead of reaching for the remote.
Stand united
To turn your family into a healthy eating one, every dad has to walk the walk and talk the talk. What this means is that you should have a healthy relationship with food and model the behaviours you want your kids to emulate. Teach these kids that food provides nutrients and energy and that there are no ‘bad’ or ‘good’ foods.
Use the supermarket
Do not leave the job of food shopping to mums only. Take the kids to the supermarket once in a while to purchase healthy food. They will enjoy helping find ingredients there and giving their two cents for family meal ideas.
Conclusion
In the end, no single diet works for everyone’s palate and lifestyle, but it’s worth it to explore new foods in search of the health benefits they provide. There is no final destination in the quest for health because what’s ultimately important is the daily journey of taking care of yourself.
Finally, whether it’s roughhousing in the family room, encouraging “safe” risk-taking on the playground, or playing yet another game of ball in the backyard, dads parent in a wonderfully different way than moms…and we’re learning that that’s a perfect thing for a family’s health.
You see, when it comes to raising a happy family with healthy, thriving kids, dads have become increasingly more involved in every aspect of childrearing, from arranging playdates and volunteering at school to cooking, cleaning, and shopping. And there’s no doubt that involved dads make for happier, more well-adjusted kids, but research now shows that healthy dads are the key to raising healthy kids.
