BLOG: Growing up my father took my sister and me to the park every year on Father’s Day. We came home with skinned knees, faces full of dirt, and memories that will last for decades. Such family days and fun activities cause us to appreciate our dads. However, it is important to remember that even our fathers need to take care of themselves!
Fathers, and men in general, have a unique set of nutritional needs. For one, young men tend to carry more muscle than their female counterparts. Unfortunately, body composition changes with age and lean muscle mass can slowly be replaced by fat. Men also have a greater tendency for this weight to be centrally located around the abdomen, dangerously close to the heart.
In order to counteract this unhealthy shift, men need to combine exercise and low fat protein sources to preserve muscle tissues. Good sources of protein include lean meats, low fat dairy, nuts, beans, and eggs. In fact, research from Harvard School of Public Health shows that moderate egg consumption may actually help lower the risk for heart disease. Despite the cholesterol found in yolks, eggs also contain important nutrients such as folate, riboflavin and Vitamin D. Luckily for our dads, the eggs on the shelves of every Stewart’s Shop contain more of these heart healthy vitamins. All Stewart’s, eggs are locally sourced and cared for, allowing them to bypass poor shipment time and conditions that can depreciate their nutritive value.
Osteoporosis can also affect our fathers. Loss of bone density has long been considered a women’s health issue, however due to nutritional choices, nearly 1/3 of older men are diagnosed with osteoporosis. Again, the greatest defense against bone loss is physical activity combined with a diet rich in calcium and Vitamin D. Low-fat dairy serves a duel purpose for men’s health, providing the heart healthy protein mentioned above, along with bone-saving calcium and Vitamin D. It is also important to remember that for best bone health, prevention is key and adequate dairy consumption from a young age is required!
This Father’s Day do something special for dad! Start the day off by making him this Scrambled Egg Breakfast – with fresh ingredients from Stewart’s. Make sure to stick to tradition as well, because physical activity and a trip to the park are also important to keep your favorite guy healthy. Better yet, pick up a Stewart’s Mixed Nuts Car Cup on your way to the park, for lean protein and heart healthy snacking on his big day!
Scrambled Egg Breakfast
2 Stewart’s Eggs, whole
2 Stewart’s Eggs, whites separated
¼ Cup Stewart’s low fat milk
2 Tbsp Stewart’s low fat shredded cheese
2 slices Stewart’s Whole Wheat Bread, toasted
1 Cup Stewart’s Low Fat Milk
1. In a glass mixing bowl, combine two whole eggs with the separated whites from two additional eggs. Beat well.
2. Add ¼ Cup low fat milk and whisk vigorously.
3. Spray a non-stick skillet and place over medium-low heat.
4. When pan is hot, pour in eggs.
5. Allow eggs to cook until bottom is set. Begin to stir eggs with a rubber spatula, breaking up the eggs slightly.
6. Sprinkle low fat cheese and cook until all eggs are set and no liquid remains.
7. Transfer to plate and serve with whole wheat toast, low fat milk and fresh fruit.
This recipe has more than 35g of heart healthy protein!
-Christine Sloat MS, RD, CDN
Christine Sloat is a Registered Dietitian and life-long resident of upstate New York.
She holds a Bachelor’s of Science in Dietetics from the University of Delaware, and a Master’s of Science in Applied Nutrition from The Sage Colleges in Troy. She has a nutrition consulting business, Nutritious Notions LLC.