Fueling Fatherhood: A Dietitian's Guide to Eating for a Long and Healthy Life

This podcast was aired on the Weekends with Ken show on CJAD on June 14th 2025.  

With Father's Day upon us, it's the perfect time to shift the spotlight to Dad and focus on what truly matters: his long-term health and well-being. As a registered dietitian, I often see people get confused by social media trends pushing extreme diets, like the all-meat carnivore craze.

So, let's cut through the noise and talk about what the science says. While getting enough protein is important, building a foundation for lasting health goes far beyond just meat. In fact, a diet solely focused on animal protein lacks long-term scientific backing and could lead to deficiencies in key nutrients like Vitamin C and beneficial plant compounds.

My professional advice? The key isn't extreme restriction; it's variety and incorporating powerful, nutrient-dense foods. Let's explore the foods I recommend every dad should be eating to stay strong, sharp, and healthy for many Father's Days to come.

1. Make a Splash with Fish

If there's one protein source I encourage my clients to prioritize, it's fish. While some red meats are high in saturated fat linked to an increased risk of heart disease, studies consistently show that consuming fish is associated with a lower risk of heart disease and a longer life.

The secret lies in the powerful omega-3 fatty acids. To easily remember the best sources, I share the acronym SMASH:

• Salmon

• Mackerel

• Anchovies

• Sardines

• Herring

And don't forget to add trout to that list! Whether it's grilled, baked, or pan-seared, adding any type of fish to the weekly menu is a fantastic, evidence-based step for Dad's health.

2. Power Up with Pulses and Legumes

It's time to embrace the humble bean! Dried beans, peas, and lentils (collectively known as pulses) are nutritional powerhouses. They offer a fantastic source of plant-based protein, making them an excellent substitute for some of the animal protein in your diet.

But their benefits don't stop there. Pulses are packed with soluble fiber, which works wonders for your heart by helping to lower total cholesterol and the "bad" LDL cholesterol. This fiber also promotes satiety (helping you feel full for longer), making it easier to manage weight and stabilize blood sugar levels.

Getting Started with Beans:

Incorporating more beans can be simple. Here's how I suggest my clients start:

• Ready-to-eat options: Pick up some bean salads, lentil soups, or even crunchy chickpea snacks.

• Canned convenience: Canned beans are a great, easy way to start. Rinse them well and add them to chilis, salads, tacos, or pasta dishes.

• The goal: Aim to eventually include at least 125 ml (about ½ cup) of beans, peas, or lentils in your daily meals.

3. Eat the Rainbow: Vegetables and Fruits

A colorful plate is a healthy plate. Loading up on a wide variety of vegetables and fruits ensures you're getting a whole host of essential vitamins, minerals, and beneficial plant chemicals.

A recent study even suggests that getting enough folic acid can help slow down the aging process. As a dietitian, I always point to dark green leafy vegetables as one of the best sources. Make a point to include more:

• Spinach

• Kale

• Swiss chard

• Romaine lettuce

You can also find folic acid in the beans and lentils you're already adding to your plate! While both vegetables and fruits are incredibly nutritious, if you're managing blood sugar or weight, it's wise to focus on larger portions of non-starchy vegetables and enjoy fruits in smaller portions due to their natural sugar content.

4. Zero in on Berries

Speaking of fruit, berries deserve a special mention. Study after study links the consumption of berries, particularly blueberries, to slower cognitive decline and better overall brain health. They are delicious, versatile, and can be enjoyed fresh, frozen, or dried. Toss them in yogurt, blend them into a smoothie, or simply enjoy a handful as a snack.

5. Spice Up Your Life (and Your Food!)

Before you reach for the ketchup or sugary BBQ sauce to flavor your healthy meals, consider a better option from a dietitian's perspective: the spice rack. Herbs and spices are a fantastic way to add incredible flavor without any of the unhealthy additives.

Even better, they come with their own set of health benefits. Herbs like rosemary and basil contain plant nutrients that can help reduce inflammation. Spices like turmeric and garlic bring their own unique, health-promoting properties to the table. So, don't be shy—load up on herbs and spices to make your healthy meals both delicious and even more nutritious.

Wishing all the dads out there a happy and, most importantly, healthy Father's Day!

This article provides general information and does not constitute medical advice. Please consult with your healthcare provider for personalized dietary recommendations.