WE all could use some good nutrition to start our day right, but men need to take some extra special approaches when it comes to fueling up in the morning. Here are some tips from dietitians. 1. Load up on protein. “I always recommend consuming at least 20 grams of protein at breakfast to support muscle growth and repair, especially after a workout,” said dietitian Lauren Harris-Pincus. “We lose muscle mass as we age which slows metabolism and contributes to weight gain so it’s important to pack breakfast with protein. We are not only talking about eggs — go for Greek yogurt, cottage cheese, chicken/turkey sausage, a tofu scramble, protein powder and much more.” 2. Indulge in a larger breakfast. When you feel like you have begun to fade in the middle of the day, changing your breakfast portions might help. “Eating a larger meal that is based on unrefined starch, like oats, can help fill you with fiber that will slow your digestion and keep you feeling full for longer,” said dietitian Tristan Best. 3. Stick to pink food. “Men can make a point to include red or pink foods into their breakfast (like watermelon) to start their day with a dose of lycopene, an antioxidant that may reduce the risk of developing prostate cancer,” said dietitian Lauren Manaker. 4. Have some milk. “While osteoporosis is often thought of as a woman’s disease, men are unfortunately not immune to developing it and bone health should be a focus for them too,” Manaker said. “Dairy foods are loaded with many bone-building nutrients like calcium and can be easily incorporated into a breakfast.” 5. Make fiber the star. “Fit in more fiber!” said dietitian Andrea Goergen. “Men under 50 are recommended to consume about 38 grams of fiber daily, and men over 50 should aim for 30 grams a day. That is 40-50 percent more than the recommendation for women.” Research shows that fiber also helps reduce cholesterol levels, manage blood sugar levels, and may prevent colon cancer. Fruits, vegetables, whole grains, nuts, and beans are great sources of fiber. (SD-Agencies) | 