06 Jun 7 Nutrition Tips to Keep Dad Healthy from New York City Dietitian: Reduce Belly Fat, Reach a Healthy Weight, and Prevent or Manage Chronic Disease

In June, we celebrate Father’s Day – dad jokes, crazy-loud sneezes (which seem to be a universal thing), couch-napping, and grill masters. The best way to celebrate the men in our lives is helping them be as healthy as they can be. That means, we’ve got to discuss the dad belly.

Belly fat is nothing to laugh about. When people carry extra weight around their belly, they don’t only have fat under the skin (subcutaneous) but around internal organs (visceral fat). This increases the risk for many chronic diseases and problems including type 2 diabetes, heart disease, sleep apnea,  colorectal cancer, decreased mobility, self-esteem, and quality of life.

That dad gut can sneak up on us over the course of years. Why?

• Genetics: Some men may be more genetically predisposed to carrying weight around their midsection.
• Poor diet: Consuming a diet high in processed foods, sugar, and saturated and trans fats can contribute to belly fat.
• Lack of physical activity: Men who are sedentary or have a low level of physical activity may be at higher risk of developing belly fat.
• Aging: As men age, they tend to lose muscle mass and gain fat, which can lead to an increase in belly fat.
• Stress: Chronic stress can lead to an increase in cortisol, a hormone that contributes to belly fat accumulation.

As dietitian nutritionists, we provide medical nutrition therapy to tackle many of these problems. Type 2 diabetes is reversible and can be managed with a diet plan and lifestyle changes. Colorectal cancer and heart disease can be prevented. And stress can be managed.

Here are 7 nutrition and eating behavior tips to help reduce belly fat and keep Dad healthy.

• Be mindful of portion sizes and avoid the “clean your plate” mentality. Listen to your body and stop eating when you feel satisfied.
• Consider sharing an entrée or ordering two appetizers when dining out. Pack up half your food to take home.
• Avoid super-sizing meals and drinks. And drink water as your go-to!
• Transition to a plant-forward diet, like the Mediterranean diet.  Increase your fruit and vegetable consumption. Aim to fill half your plate with them. Allocate a quarter of your plate to protein and the remaining quarter to carbs (ideally whole-grain options).
• Increase your fiber intake with fruits, vegetables, and complex carbs. These help you feel sated.
• Avoid distractions while eating, such as watching TV or working on the computer. These can cause overeating.
• Steer clear of foods that contain simple sugars, artificial sweeteners, and refined carbs. (Beware of the beverage!) These can lead to bloating and constipation. They can also cause an increase in insulin production. When insulin levels rise and then crash, it can result in feelings of fatigue, anxiety, and irritability. This rollercoaster effect on blood sugar levels can cause stress on the body and contribute to feelings of stress and tension.
• Cut back on red meats and processed meats. When meats are smoked, cured, salted, or preserved with nitrates, carcinogens can form. Enjoy foods like pepperoni pizza in moderation, not as a daily indulgence.

This month, celebrate your favorite dad by helping him get healthy. Happy Father’s Day!

Further reading:

Mayo Clinic. (2021). Belly fat in men: Why weight loss matters.

Harvard Health Publishing. (2020). Abdominal fat and what to do about it.

Centers for Disease Control and Prevention. (2021). Health effects of overweight and obesity.