Women love talking about diet and nutrition and that’s probably the reason that most of the diet information out there caters to women. But what about men? This Father’s Day lets help them make the healthier choice which is rather vital during this time. Focussing on essential health and wellness tips can assist that you and your dad will enjoy many Father’s Day celebrations together in the future.
Men have different nutritional requirements to women; let’s look at some Nutritional needs for Men:
Calcium is important for women & men particularly in lowering the risk of osteoporosis but too much in men can be harmful. Studies have shown that high levels of calcium in foods may lead to health complications. For all ages the recommended amount is 800mg which is equivalent to no more than 3 servings a day.
Calcium foods: leafy green vegetables, cheese, soya beans, tofu, nuts
For obvious reasons women need more iron because of their menstrual cycle’s men on the other hand need iron too but not as much. The recommended amount of iron is 8mg for men of all ages whether you choose to have it as multi-vitamin supplements or select it in your food pantry. It is important to choose an age-appropriate method and always consult with your pharmacist.
Iron foods: Beans, lentils, baked potatoes, cashews, spinach
There is no official nutritional recommendation on how much omega 3 fatty acids women or men should eat. Omega 3 has been shown to help lower triglycerides and increase in good HDL cholesterol. Omega 3 can be found in almost all fish; salmon, sardines, or tuna and if you are allergic to fish, B-well Canola Oil is rich in Omega 3 and available at all leading retailers. The B-well Canola Oil is also low in saturated fats, cholesterol-free and better yet, endorsed by the Heart and Stroke Foundation South Africa.
Omega 3 foods: Salmon, oysters, sardines, cod liver, tuna, B-well Canola Oil
Father’s Day is around the corner and what a better time than now to thank all dads and father figures for all the things they do. Let’s encourage healthier lifestyles and decrease stress levels and opt for more physical activity – now is the time for creativity!
Sweet Tato Chia Pecan Pancakes
These pancakes are packed with sweet potato power, rich in vitamin A, C, fiber and a bunch of other nutrients. It is no wonder they’re at the top of our list for Ramadan and anytime actually. Paired with oats and chia seed, meaning it have that extra fiber, roughage and omega boost that a fasting body needs. Great for Sehri or Iftaar! Get creative with these
What You’ll Need:
Makes: 10 – 12 pancakes
- B-WELL Cooking Spray
- 1 large sweet potato, cooked
- ½ cup rolled oats
- ½ cup flour (we love whole wheat for extra fiber)
- ¾ cup unsweetened almond milk
- 2 tsp chia seed
- 2 eggs
- 1 ½ tsp baking powder
- 1 tsp cinnamon
- ¼ tsp nutmeg
- 1 ½ tsp vanilla extract
- ¼ tsp salt
- Honey/maple syrup, to drizzle
- Pecan nuts, roasted
How to Make:
- Combine cooked sweet potato, and oats in a blender. Blend until well combined.
- Pour eggs, chia seeds and milk into the blender with the sweet potato and oat base. Blend until well combined.
- Add the rest of ingredients. Blend until fully pureed.
- Heat the stovetop to medium heat. Spray B-WELL Canola cooking spray to cover the surface of a non-stick pan. (Remember to spray B-WELL Canola cooking spray before each batch to prevent sticking and for extra Omega-3 boost)
- Using a soup ladle or about ¼ cup, pour some batter into the pan and allow to cook for 2 minutes, or until small bubbles appear on the surface, then flip and repeat until both sides are cooked and golden.
- Serve topped with the roasted pecan nuts, drizzled with the honey/maple syrup or with your favourite toppings and sides. Enjoy!
- Serving these as a dessert with ice-cream and chocolate shavings.
- Serving these for Breakfast/Sehri, with fruits, nuts, coconut shavings and
- Serving these with fried/scrambled egg, fried banana and avocado.
- Syrup/Honey drizzle, topped with nuts, berries and coconut shavings
- Adding your favourite superfood to the batter before baking, like Matcha Tea/Moringa/Maca/Baobab etc.
- Slapping some peanut butter on these babies, with sliced banana and seed sprinkle.
- Enjoying with cream/goat’s cheese, fig and honey drizzle with walnuts on a bed of rocket salad. Perfect for a gourmet twist.
We’re giving away four B-well hampers valued at R450 each.
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