When we’re on the go, it’s easy to forget that food is fuel. We may make quick, easy choices rather than nutritious ones. So, where do you start when you’re already juggling priorities? 

Men’s health advocate and recipe developer, Joel Feren of The Nutrition Guy, is the kind of person you want in your corner if you need to analyse your diet. According to Joel, the biggest mistake blokes over 40 make is to believe everything will be fine or adopt the ‘it won’t happen to me’ mindset. ‘From a dietary perspective, it’s about setting smart, achievable goals and not setting the bar too high. Remember to see our long-term health as a marathon rather than a sprint,’ he insists. 
Here are more handy tips from Joel.

When we’re on the go, skipping meals or substituting for high-energy drinks and foods high in salt or saturated fats is tempting. Is this bad in the short term for maintaining good health?

These foods don’t present a major issue in the short term. The key is to get the balance right. It’s essential we’re hitting our nutrient targets from the major food groups – whole grains, fruit, vegies, lean proteins, dairy and/or suitable alternatives. So, the occasional energy drink or a hamburger is pretty meaningless when consumed in the background of a healthy, well-balanced diet.

How could these fast foods affect health in the long term?

Over time, an over-reliance on these foods can lead to adverse health impacts, namely weight gain and metabolic syndrome (insulin resistance, high cholesterol and triglycerides, and high blood pressure). So, you can indulge occasionally but it’s best to keep it that way.

Keeping on top of our health in middle age, when things can go awry, must be a top priority. We are prone to a range of nasties such as heart disease, prostate cancer and fatty liver after the age of 40. I get it – we blokes feel invincible in our twenties and thirties, but we must remain vigilant and get on the front foot regarding our health. 
Let’s be proactive about our health and wellbeing including our food. Then we can nip issues in the bud when they arise.

When you’re over 40, should you check in with your GP regularly?

Adopting healthier food and beverage choices and moving more should be the order of the day. Blokes really should check in with their GP at least once a year; this is non-negotiable. 

Just like we take our car to get serviced regularly, even if everything appears to be operating as it should, we wouldn’t skip it. We must get a regular check-up too. Keeping on top of our health in middle age, when things can go awry, must be a top priority.  Heart disease, diabetes and some cancers can often be picked up in their early stages when treatment is almost always more effective. It’s also good to make sure everything is in general order, including our mental health.

At what age would you like to see people start substituting their ‘instant gratification’ foods for whole grains, fruits and vegetables?

It’s more about getting the balance right. We don’t have to give up our favourite foods. I mean, my favourite food is ice cream! I make a point of eating it occasionally rather than every day. We should aim to hit our whole grain, fruit, and vegie (and other core foods) targets daily, irrespective of age.

Do you have any recommendations for fast food when we’re time-poor and choose a drive-through or bakery meal?

There’s a world of opportunity to eat well on the road. Many outlets now have healthier options such as sandwiches, sushi, charcoal chicken and roast vegies. You could also plan and prepare something from home or bring a pre-prepared meal. Remember the old-school TV meal? They’re better quality these days, tend to be well-balanced (you just need to be a little more selective), and offer loads of variety to excite your taste buds.

Why is it important to equip yourself with strategies to help improve your physical and mental health?

Men’s health encapsulates physical, mental, emotional and social wellbeing. It’s not purely the absence of disease. It’s also clear that men face different health issues than women, and we also have different needs.

Yet men are less proactive about their health than women and are less likely to visit their doctor to discuss their concerns. The macho-man mentality may be at play here. However, subscribing to outdated views about masculinity is just not cutting it – our lives depend on it. Aussie men live five years less than women.

Men can profoundly change their health outcomes by modifying their dietary and lifestyle behaviours. Making better and more informed choices may add years to our lives.

I always recommend clients to focus on what they can eat more of, such as fruit, vegies, whole grains, nuts and seeds, and legumes. By adding in more of the good stuff, you’ll naturally displace some of the less nutritious stuff from your diet. It’s an achievable strategy that can pay dividends down the track. Your future self will thank you for it.

What is fatty liver disease?

Fatty liver is precisely that; it’s when too much fat builds up in our liver. Our liver is responsible for metabolism — breaking down metabolites, processing alcohol, etc. Too much fat in this vital organ can impact its working ability.

Risk factors for fatty liver include type 2 diabetes, heart disease, alcohol abuse and high triglyceride levels. However, you can keep your liver healthy by following a nutritious diet, exercising regularly and moderating your alcohol intake.

First published on 2 July 2024