Men have special nutrition and health needs. Heart disease and cancer are the top two causes of death in men.  After lung cancer, prostate cancer is the leading cause of cancer-related deaths among men in the United States. A healthy diet that includes a variety of nutrient-dense foods is essential for fighting disease and improving overall health.

One of the ultimate super foods for dad is tomatoes. Canned tomato products are one of the best sources of lycopene, a powerful antioxidant with cancer-fighting and heart-health benefits (look for low sodium or no-added-salt varieties).  Preliminary research has shown lycopene may have possible benefits in prostate cancer prevention.  Lycopene is also believed to keep cholesterol from becoming oxidized, which may decrease plaque build-up in arteries. Lycopene may also protect the skin from sun damage.

Lycopene is a bright red pigment in fruits and vegetables. It is better absorbed by the body in processed tomato products because lycopene is released when tomatoes are processed. Because lycopene is a fat-soluble nutrient, prepare or serve with a small amount of fat, such as olive oil, to help increase the absorption.

Fortunately, some of dad’s favorite foods include processed tomato products, such as pasta sauce, pizza sauce, tomato sauce, tomato soup, tomato juice and even ketchup. Watermelon, red grapefruit and papaya are also sources of lycopene.  Goal: Eat three or more servings of tomatoes weekly.

Other foods that are important for men include:

• Fish/Seafood: The omega-3 content of fatty fish (salmon, tuna and mackerel) boost brain function and keep your heart healthy.  Goal: Start with fish once a week and work up to a goal of three times per week.

• Berries: These powerful fruits are loaded in antioxidants, helping reduce the effects of aging and reducing cholesterol.  Goal: Eat berries 5-7 times per week.

• Nuts and Seeds: Research suggests eating foods rich in the mineral selenium, such as nuts and seeds, may help reduce prostate cancer.  Nuts and seeds also help reduce cholesterol and triglyceride levels because of the good fat they provide (in moderation of course).  Goal: Aim for ? cup of nuts daily.  Walnuts, Brazil nuts, peanuts and almonds are your best bets.

Here is a recipe to help keep dad fit and healthy.

All you need

8 ounces Hy-Vee whole-wheat rotini or fusilli

1 tablespoon Grand Selections extra-virgin olive oil

1 small onion, chopped

3 cloves garlic, sliced

8 ounces sliced white mushrooms (about 3-1/2 cups)

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1 (14 ounce) can Muir Glen™ diced tomatoes with Italian herbs

8 cups baby spinach

1/2 teaspoon crushed red pepper, optional

3/4 cup part-skim ricotta cheese, divided

All you do

1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes, or according to package directions. Drain and transfer to a large bowl.

2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic; cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper; cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.

3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.

4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition facts per serving: 364 calories, 9g fat, 3g saturated fat, 4g monounsaturated fat, 14mg cholesterol, 588mg sodium, 786mg potassium, 55g carbohydrate, 7g fiber, 0g added sugars, 16g protein.

Nutrition bonus: 90% daily value Vitamin A, 50% daily value Vitamin C, 20% daily value Folate, 22% daily value Potassium, 21% daily value Calcium, 20% daily value Iron.

Carbohydrate Servings: 3 Exchanges: 3 starch, 2 vegetables, 1 lean meat, 1 fat

Source: Eating Well, Inc.