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5 Simple Tips to Make Meals Healthy for Your Husband

 

Hi Grace,

Middle age weight gain among men over 40 is common even for physically active men as they get older. Studies show that men gain an average of 10 pounds of body weight and a few inches around the gut during middle age years. Abdominal flab is dangerous – too much belly fat puts a person at a higher risk for heart disease, diabetes, and cancer.

However, the good news is that annoying middle age spread can be avoided. Careful meal planning and a little creativity can help you and your husband eat healthy, and take the excess weight off for good!

 

How You Can Get Your Husband to Eat Healthy

1. Universally recognized for providing the body with Vitamin C, but citrus fruits have a lot more to offer. Did you know that citrus fruits can help weight loss? According to studies, d-Limonene, a substance that gives citrus fruits their "lemony" aroma are shown to help with oestrogen 'detox'. High levels of oestrogen predispose the body to store fat around the abdomen, and inhibits its ability to use stored body fats for energy.

Good examples of citrus fruits are orange, grapefruit, clementine, tangerine, lime, and lemon.

Breakfast Suggestions: Banana Grapefruit Smoothie, Orange Waffles with Citrus Syrup, or Low Fat Lemon Muffins.

 

 

2. Add more cruciferous vegetables such as cauliflower, broccoli, cabbage, asparagus, spinach, and Brussels sprouts in meals. Cruciferous vegetables contain a nutrient called indole-3-carbinol, which has been shown to help reduce excess oestrogen in the body.

Other members of the cruciferous family include bok choy, celery, beetroot, kale, radish and turnip.

Lunch Recipe Ideas: Low Fat Cabbage Slaw, Garlic and Onion Mashed Cauliflower, or Mushroom & Asparagus Risotto.

 

 

3. Dieting is hard work and no fun, but you can encourage your husband in his weight loss journey by increasing his fiber intake. Dietary fiber keeps him feel full longer and helps reduce cravings for unhealthy snacks/foods such as chips, cookies, pizzas, and burgers.

If your husband isn't a big fan of fruits and vegetables, whole meal bread, barley, beans, couscous, brown rice, wholegrain cereal and wheat bran are excellent foods to add more fiber into meals.

Dinner Recipe Suggestions: Barley and Black Bean Salad, Brown Rice Pilaf with Cranberries, or White Bean Stew with Swiss Chard & Tomatoes.

 

 

4. In addition to the above, I strongly suggest you look at how you cook. Your cooking methods can seriously affect the fat content of what you cook. Low fat cooking techniques such as steaming, poaching, grilling, broiling or oven roasting (baking) are healthier than deep-frying. These healthy cooking methods will retain more nutrients in food and can significantly cut calories without comprising on taste and flavor.

Use a non-stick pan/wok to stir fry vegetables and meats so you can reduce the amount of oil used. Remove skin and trim all visible fat off meat before cooking. Another helpful tip – cool soups in the refrigerator and skim off excess fat.

Suggestions: Grilled Beef Tenderloin Roast, Poached Salmon with Cumber Dill Sauce, or Sake Steamed Chicken.

 

 

5. Healthy low fat cooking includes using healthy substitutes for common ingredients when you prepare your husband's favorite food. Lower fat substitution is a perfect way to give a familiar dish a healthy new twist. The following examples of healthy low fat alternatives are a great starting point for you. A few simple swaps here and there can hold down weight, and keep your husband in top shape.

For instance, you can thicken sauces and soups without using cream by dissolving 1 teaspoon cornflour or arrowroot in 1-2 tablespoons water. Alternatively, add 2-3 tablespoons pureed cooked veggies such as celery, carrots or onions.

Ditch store-bought mayo, make your own healthy version with pureed low fat cottage cheese or silken tofu, with a mix of water, Dijon mustard, cider vinegar and pepper.

Substitute butter with canola oil, mild olive oil, pureed bananas or applesauce when baking cakes or muffins.

Eggs often get a bad rep for being unhealthy, and instead of cutting eggs out completely, why not make your own egg substitute? Whisk together 6 egg whites, ¼ cup nonfat dry milk, 1 tablespoon canola oil, and 3-4 drops yellow food coloring.

 

 

Making great-tasting meals healthier at home is easy. Check out our recipe archives for low fat meal ideas or search online for healthy low fat versions of your husband's favorite childhood recipes.

 

 

 

By Diane Hanson

 

I love to cook for my husband but his weight problem is making food preparation a little challenging. He gained quite a fair bit of weight on his new job that's almost entirely desk bound, and his age (mid 40's) makes it harder to lose weight. Aside from using less oil in my cooking, what else can I do to cut down calories in his diet and help my hubby to drop pounds fast? – Grace, Queensland.

make meals healthy for husband

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