So, you haven’t given meal planning too much of a thought, or perhaps never gave it any thought at all. Well, it’s time to start planning. No more 4 for $4 deals at the drive-thru, that’s the stuff for 20-year-olds who simply don’t know any better and have high metabolisms.

If you’re looking for simplicity and convenience, yet you're dealing with increased awareness of an aging prostate, try switching to a Mediterranean-inspired diet where you’ll find delicious foods for prostate health. It’s clean, simple, versatile and stress-free eating. Plus, it won’t negatively impact your food budget.

The best way to approach any diet of merit is to not diet at all. The word diet has come to mean restricting and limiting of food and drink intake. But for any diet to work, it’s necessary to commit to changing the way you see and think about food and beverage choices. It’s all about focusing on a healthy lifestyle of diet and exercise.

As we age, our bodies change, sometimes we are so resistant to change, we think we can continue living that 20-year-old lifestyle, but it does tend to catch up with us. And the number one thing is to start incorporating into your every day is more water. Water is the best thing you can do for your body. The more the better and the more often you drink it, the more you’ll crave it. Replacing sugary juices, sodas and caffeinated beverages with water will help you gain energy.

Achieving balance is what it’s all about. Don’t deny yourself of the things you love, simply limit them. Here are some of the types of foods associated with a Mediterranean diet. Small adjustments over time can produce real results, like weight loss, improved prostate health and function and increased energy levels. So be sure to add a workout regime to your healthy new lifestyle. Combining diet and exercise is how to really pack a powerful punch to an aging prostate.

5 Diet Changes and Foods for Prostate Health

1 – Eat These in Abundance

• VEGETABLES – broccoli, kale, spinach, onions, cauliflower, carrots, tomatoes, Brussels sprouts, cucumbers …
• FRUITS (your new dessert) – apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches …
• FISH AND SEAFOOD – salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, sardines …
• NUTS AND SEEDS – almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower and pumpkin seeds …
• LEGUMES – beans, lentils, peanuts, chickpeas (garbanzo beans) …
• POTATOES – also turnips, yams …
• WHOLE GRAINS – whole oats, brown rice, rye, barley, buckwheat, whole wheat …
• HEALTHY FATS – EVOO (extra virgin olive oil), olives, avocados

2– Eat These in Moderation

• Poultry – chicken, turkey, duck
• Eggs
• Cheese
• Yogurt – obviously Greek (It is a Mediterranean-inspired diet!)
• Red wine

3 – Eat These Rarely

• Red meats and sweets – okay on occasion, but keep them to a minimal

4 – Avoid These

• Sugary beverages – fruit juices, sodas, etc.
• Margarines
• Processed meats – processed sausages, hotdogs, etc.
• Refined grains – white bread, pasta made with refined wheat, etc.
• Refined oils – soybean, canola, cottonseed, etc.
• Other highly processed foods – if it’s labeled low-fat or diet and looks man or machine-made, just don’t go there. Become a label reader, your body will thank you

5 – Depend on These

When selecting foods for prostate health don’t forget to get ones high in specific vitamins and minerals, which specifically target aging prostate issues. And when food alone isn’t enough, natural supplements can help.

• Beta-sitosterol – avocados, nuts, seeds, dark chocolate
• Zinc – shellfish, especially oysters, chicken, beans
• Saw Palmetto extract – plant-based supplement
• Vitamin B-12 – tuna, salmon, turkey, trout, herring, shellfish, turkey, eggs
• Calcium and Vitamin D – spinach, kale, okra, collards, soybeans, tuna, mackerel, salmon
• Vitamin E – wheat germ oil, sunflower seeds, almonds, hazelnuts
• Folic Acid – oranges, bananas, peaches, peas, beans, romaine lettuce, broccoli
• Selenium – Brazil nuts, fish, eggs, brown rice, mushrooms, oatmeal, lentils, cashews
• Lycopene – tomatoes, papaya, watermelon
• Magnesium – whole grains, spinach, quinoa, peanuts, black beans, edamame, tofu

These key ingredients have been used safely for years to benefit prostate health with no drug side effects** and can be found in URINOZINC®.

Remember – change doesn’t happen overnight. Be patient, but diligent. If you slide back, pick yourself up, forgive yourself and push forward again. A healthy diet and exercise regimen is vital to good health and can help to manage the effects of an aging prostate.

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources

– “The Mediterranean Diet” by Kara Mayer Robinson, https://www.webmd.com/diet/a-z/the-mediterranean-diet

– “Mediterranean Diet,” https://health.usnews.com/best-diet/mediterranean-diet

– “Mediterranean Diet 101: A Meal Plan and Beginner’s Guide,” https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#section4