A letter to all dads this Father's Day. What do you think the best gift for dad is?

My Dad & I, Jack Hyatt, 1999(ish)

Father’s Day comes around just one day every year, but this year give dad a gift that will last him throughout the year, the gift of health! This year I have written a letter to all respective dads to be shared among loved ones.

Dear Dad (Grandfathers, husbands and future dads),

Dad's stand for strength, assurance and kindness. It takes a great man to stand up to a huge responsibility and become a father who passes on his wisdom, skills and advice. Keep your body in the best shape it can be with these ten healthy tips strong enough to help you keep up your “super-dad” name!

1. Lycopene. An amazing phytochemical found in abundance in tomatoes, watermelon and papaya and has been shown to be a potential prostate cancer reducer. Include red colored fruits and vegetables to increase your intake of this nutrient packed phytochemical.

2. Avocados. Great for inflammation and chocked full of monounsaturated fatty acids (the good type of fats) as well as being a potential cholesterol and diabetes reducer.

3. Choose lean protein sources. Only eat red meat or beef one time per week and make it lean cuts like loin and round. Eat chicken without the skin and try to eat fish at least 1 time per week. Consider going meatless one day a week incorporating beans, nuts and soy products as the main meal item.

4. If you drink alcohol switch to red wine for the benefits of resveratrol. In moderation, red wine has shown to be potentially heart-healthy.

5. Don't forget to eat breakfast and regular meals throughout the day. Breakfast is considered the most important meal of the day and will balance your mood, concentration and endurance throughout the day.

6. Keep moving for at least 60 minutes per day. Exercise is a great stress relief and good for all aspects of your body.

7. Sleep for at least 8 hours per night.

8. When you grill consider marinating meat in a mixture of oil, vinegar and spices including onions and garlic to help minimize the carcinogens that may occur during the process of grilling.

 

9. Watch your salt intake. Try to avoid lunch meats, canned foods and packaged foods. Avoid salting your foods at the table and with cooking. Our food has plenty of salt naturally added. Choose spices and herbs to season your food.

10. Remember you are a huge role model for the entire family, what you do they will likely copy.

 

Happy Father’s Day! This year and too many more!

Sincerely,

Brandi Thompson RDN, LD/N

 

P.S. Sometimes the best gifts that we can give our dads are hugs and kind words of appreciation. As a Registered Dietitian it can be hard for me to hold back when I see my dad eating in an unhealthy way. We would all like to see our dads live forever and I am often torn between letting him enjoy what he is eating and reminding him of healthier choices.  My dad has always been a strong and impressionable part of my life and a year and a half ago he was diagnosed with Non-Hodgkin's Lymphoma. As a family we were devastated and writing about it still gets me teary eyed even though he has been in remission for almost a year. The celebration of Father’s Day can be a time of reflection on our families, our work life and how we fuel our bodies. Taking advantage of the aspects of nutrition that are valid and evidence based can help our dads, husbands and sons live a long and healthy life.

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4 Foods to keep Dad (and kids) healthy

With Father's day coming up this weekend kids will be seeking out that perfect gift to show dad how much they love him. I usually make a special dinner for my dad and my husband and often time the kids help in the preparation. Giving dad the gift of health is a gift that will last a lifetime.

Teaching kids how to cook healthy and provide food that nourishes and fulfills the body is an even bigger gift.

Four must have foods include: Salmon, quinoa, kale and dark chocolate.

Salmon is rich in omega-3 fatty acids that are good for the heart and the brain. Marinate the fish in a low sodium marinade of choice. Choose lemon and mango infused marinades to add a rich source of vitamin C more to the dish.

Quinoa is a rich protein source packed in a tiny grain. Quinoa can be toasted and tossed in a salad, encrusted on baked fish or eaten with sauteed vegetables tossed in it.

Kale is a rich source of vitamin K, phytochemicals and fiber. Kale chips are a fun way to add crunch to the meal. Tear the washed kale into tiny pieces and toss with olive oil and sea salt.

Dark chocolate is rich in antioxidants and will add a sweet highlight to the end of the meal.

This Father's day think health and wellness and don't forget to have your kids help in the kitchen!

www.ABCDEatRight.com

3 Things Dad Does NOT need for Father's day

Every year we take a day to give our dad thanks for being that special loving guy. We shower him with homemade and store bought gifts. My dad still has mugs and ties from when I gifted them to him over 25 years ago. Every year I think about homemade things I can gift that will be special. Most families host BBQ's or family meals to celebrate the occasion. Three things I know my dad, or any dad for that matter, does not need for fathers day include food borne illness promoters such as Salmonella, Listeria and Campylobacter.

Salmonella is commonly found in poultry products. Salmonella usually becomes a problem when foods are cross contaminated due to mixing raw and cooked foods and handling food with unwashed hands.

Listeria is commonly found in unpasteurized dairy products, raw meat and ready to eat foods such as hot dogs, soft cheeses and deli meats.

Campylobacter is linked to undercooked poultry and cross contamination.

These unwanted pathogens cause hundreds of thousands of people to become hospitalized every year. Since Father's Day falls in a summer month when things are starting to heat up its important to pay close details to how food is prepared in your household. Remember the following tips and you should be good to go this Father's day:

1. Wash hands with warm soapy water for at least 20 seconds before and after handling food.
2. Defrost meat, fish and poultry in the refrigerator or under cold running water. Marinated meats also need to be refrigerated.
3. Keep raw meats separate from cooked food and keep an extra set of utensils and serving platters for the cooked food.
4. Don't cook meat all at one time, choose small batches within 20 minutes of eating.
5. Don't let food sit directly in the sun and discard the food once it has been in the heat for more than 2 hours.
6. Teach your children to wash their hands often and safety when handling food.

Our school and parent "On A Nutrition Mission" boxes are almost here! Stay tuned for more information on how we can help spread the word to parents and schools by helping them make nutrition education fun and exciting.

www.ABCDEatRight.com