Tips to Improve Dad’s Health from Online Registered Nutritionist, Key Nutrients Men Need to Reduce the Risk of Chronic Disease and Cancer


Looking for the perfect gift for Father’s Day?

It’s the season of ties, socks, and t-shirts with cute little handprints. And they are all very cute! But why not think of something that will promote the health of that favorite man in your lives? According to the CDC, heart disease is the leading cause of death for men in the United States, with risk factors including high blood pressure, high LDL cholesterol, smoking, diabetes, a poor diet, physical inactivity, and excessive alcohol consumption. Cancer follows heart disease as the second-leading cause of death among American men, and there are many cancers that are completely preventable.

So why not consider gift ideas that prioritize your favorite dad’s well-being? Here are some unique Father’s Day gift suggestions from the team of online dietitian nutritionists — gifts they love to give and share with their favorite guys.


  1. Join a local hiking club: Check out your local community center for information on weekend hiking clubs.
  2. Cook up some fun: Sign up for father-child cooking classes at a local community center, YMCA, or restaurant. Experiment with new, healthy ingredients and recipes that you can enjoy together. At home, make family meals a priority.
  3. Go camping: Get away from the hustle and bustle of city life and breathe in the fresh air. The benefits of being outdoors include improved sleep patterns, which can help maintain a healthy weight. If camping isn’t your thing, a visit to the planetarium can still provide an opportunity for stargazing.
  4. Watch a baseball game: Spending an afternoon cheering for your favorite team can bring the family together for something unique, fun, and active. Plus, it gives you that much-needed Vitamin D boost. So why not take your dad out to the ball game?
  5. Get moving with video games: If your dad is a gamer, consider laser tag at a local gym. Just 30 minutes of aerobic exercise, five days a week can help prevent chronic diseases and cancer.
  6. Go on a treasure hunt: Download the Geocache app and discover hidden treasures in your area. This is a fun way to get moving and explore new surroundings. Pack a healthy snack or lunch and make a day of it!
  7. Hit the library: The library offers a host of programming options such as maker spaces, read-a-thons, and storytime. Get a library card and make a weekly tradition of exploring the world of books and learning together.


And, as holistic nutrition coaches, we want to provide you with some tips to improve your Dad’s diet, one bite at a time.


  • Increase fruit and vegetable intake: Men should aim for at least 2 cups of fruits and 2.5 cups of vegetables per day. Ways to increase intake include adding them to smoothies, salads, sandwiches, and soups; snacking on them throughout the day; and incorporating them into meals as sides or toppings.
  • Reduce consumption of red meats and processed meats. High intake of these foods is associated with an increased risk of heart disease, cancer, and other chronic conditions. Men should aim to limit their intake and choose leaner cuts of meat or alternative protein sources like beans, nuts, tofu, and fish.
  • Increase fiber consumption: Men should aim for at least 38 grams of fiber per day. Foods high in fiber include fruits, vegetables, whole grains, beans, nuts, and seeds. Increasing fiber intake can help improve digestion, lower cholesterol levels, and promote satiety, which helps with weight loss.
  • Reduce sodium: High sodium intake is associated with an increased risk of high blood pressure, heart disease, and stroke. Men should aim to consume no more than 2,300 milligrams of sodium per day. Ways to reduce intake include choosing lower-sodium options, cooking at home more often, and avoiding processed and packaged foods. Also, learn how to read those food labels for hidden sources of sodium.
  • Increase consumption of omega-3 fatty acids: Omega-3s are important for brain function, heart health, and reducing inflammation in the body. Men should aim to consume at least two servings of fatty fish per week, such as salmon, tuna, and sardines. Other sources of omega-3s include walnuts, flaxseeds, chia seeds, and soybeans.
  • Increase calcium and Vitamin D intake.  These nutrients are important for bone health, muscle function, and overall health. Men should aim to consume 1,000 milligrams of calcium per day and 600-800 international units (IU) of vitamin D per day. Good sources of calcium include dairy products, leafy greens, and fortified foods. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods. Men may also benefit from taking a vitamin D supplement, especially if they are not getting enough from food and sun exposure.


Celebrate those men in your lives with great nutrition. Here’s a favorite, easy recipe to prepare for Father’s Day.


Grilled Salmon with Mango Salsa


  • 4 salmon fillets
  • Salt and black pepper to taste
  • 2 tbsp olive oil
  • 2 ripe mangoes, diced
  • 1 red bell pepper, diced
  • 1/4 cup diced red onion
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 lime


  1. Preheat grill to medium-high heat.
  2. Season salmon fillets with salt and black pepper to taste, and brush with olive oil.
  3. Grill salmon for 5-6 minutes per side, or until cooked through.
  4. While salmon is cooking, prepare the mango salsa. In a medium bowl, mix together diced mangoes, red bell pepper, red onion, cilantro, and lime juice. Season with salt and black pepper to taste.
  5. Serve the grilled salmon topped with the mango salsa.

This recipe is rich in omega-3 fatty acids, protein, and vitamins, and the mango salsa adds a flavorful and nutritious touch. Enjoy!