November doesn’t just bring changing leaves, Thanksgiving foods, and football. It also brings men’s health to the forefront, thanks to the Movember movement, which helps to bring awareness around men’s health, focusing on areas like prostate cancer, testicular cancer, and men’s mental health and suicide prevention.
It can be tough to stay healthy when holiday stressors and sweets are pervasive. But some common Fall foods can be tweaked and optimized to better combat common health challenges men face, like heart disease, prostate issues, testosterone decline, diabetes, and colorectal decline.
Heart Healthy Foods for Your Thanksgiving Table
According to the CDC, heart disease is still the leading cause of death for men in the United States. The good news is that what you eat can make a big difference for your heart, and the holidays are a great time to start.
Lots of people love a deep-fried turkey, and we get it! But a quick swap can make this classic dish healthier while keeping it tasty. Turkey breast is naturally rich in L-arginine, an amino acid your body uses to make nitric oxide. Nitric oxide helps your blood vessels relax and stay flexible so blood can flow smoothly. A three-ounce serving also gives you about 25 grams of lean protein. Choose white meat and roast your turkey in the oven with your favorite herbs and olive oil, which is full of healthy fats linked to a lower risk of heart disease.
Want even more nitric oxide support? Add roasted beets or a pot of collard greens to the table, and go organic when you can. These veggies are packed with natural nitrates, which your body turns into nitric oxide to support blood vessels all over your body, including the ones that feed your heart. Here’s a surprising twist: you need the good bacteria in your mouth and on your tongue to make that happen. Many store-bought mouthwashes wipe out these helpful bacteria, so you may want to skip harsh antibacterial rinses. Healthy blood vessels can also make more nitric oxide on their own, so every heart-friendly choice gives them a boost.
Canned cranberry sauce is a fan favorite, but homemade is easy and much lower in added sugar. Simmer fresh cranberries with cinnamon and orange zest for natural sweetness. Dare we say, it might even beat the canned kind.
Prostate Health: Small Additions That Add Up
About 1 in 8 men will be diagnosed with prostate cancer during their lifetime, according to the American Cancer Society. Your risk goes up with age, and race and family history play a big role too. You can’t change those factors, but the foods you eat each day may help support a healthy prostate.
Pumpkin seeds are one of the best food sources of zinc, a mineral your prostate uses every day. About one ounce gives you roughly 2.2 mg, or 20% of what men need daily. Roast fresh pumpkin seeds with olive oil and sea salt for an easy snack, and check out our post all about pumpkin seeds to learn more about these mighty seeds.
Tomatoes are another great pick, especially when they’re cooked. Cooked tomatoes are rich in lycopene, a natural compound that studies have linked to a lower risk of prostate cancer. Roasting or stewing them with olive oil helps your body absorb even more lycopene. For a cozy starter, try this protein-powered tomato soup recipe.
Cruciferous veggies like broccoli, cauliflower, cabbage, and Brussels sprouts also deserve a spot on your plate. Research suggests men who eat more of them may have a lower risk of prostate cancer. Roast a big tray with olive oil and garlic for a side that’s hard to stop eating.
Omega-3 fats from salmon and ground flax or chia seeds help calm inflammation in the body and may support prostate health. Serve smoked salmon as an appetizer, or stir flax or chia into your oatmeal over the long weekend.
After dinner, swap your second cup of coffee for a mug of unsweetened green tea. It’s full of antioxidants that researchers are studying for their role in prostate health.
Foods That Boost Testosterone (and What Food Can't Do)
Foods that boost testosterone are an important part of a healthy diet, especially as your testosterone levels drop with age. Low testosterone can impact libido, energy, sleep, and mood.
Sweet potatoes are an easy swap for mashed potatoes and full of vitamin A, which is essential for testosterone production. Their lower glycemic index also helps maintain stable blood sugar, reducing insulin spikes that can suppress testosterone.
Brussels sprouts are another terrific addition to your Thanksgiving plate. These cruciferous vegetables are rich in fiber, which helps keep blood sugar steady after a big meal. That matters for men’s health, since balanced blood sugar supports healthy hormone levels, including testosterone. Roast them with olive oil and a pinch of sea salt until crispy, then finish with a squeeze of lemon.
Blood Sugar Balance: Holiday Plates That Stay Steady
Did you know that 12% of Americans have diabetes while 115.2 million Americans are prediabetic?
Diet is huge when it comes to preventing diabetes, along with keeping your blood sugar in check. We all love a green bean casserole with fried onions, but an easy health swap is to sauté fresh green beans with garlic, almonds, and fresh herbs. It’s just as delicious and even easier than making a casserole.
Stuffing is another food that can spike your blood sugar, but it’s easy to tweak it to a heathier version. Go for a wild rice or quinoa-based stuffing, as the protein profile and fiber content will help slow glucose absorption.
Bonus: After the meal, round up the family for a short walk around the block. Even 10 to 15 minutes of easy movement helps your muscles use some of that extra blood sugar, and it’s a nice way to make room for pie.
Gut and Colorectal Health: How Much Fiber Per Day Do Men Need?
Men under 50 need about 38 grams of fiber per day while men over 50 need about 50 grams. Fiber is naturally found in plenty of Thanksgiving dishes, like roasted root vegetables including carrots, parsnips, and turnips.
Want even more of a fiber kick? Add in some fermented food like sauerkraut or picked beets. Fermented foods support the gut microbiome, which plays a crucial role in colorectal health and immune function.
Simple Thanksgiving Swaps at a Glance
Small changes add up. These easy swaps keep the classics on the table while giving your health a boost.
| Instead of | Try | Why it helps |
|---|---|---|
| Deep-fried turkey | Herb-roasted turkey with olive oil | Heart-healthy fats |
| Canned cranberry sauce | Homemade with orange zest and cinnamon | Less added sugar |
| White bread stuffing | Wild rice or quinoa stuffing | Whole grains for steadier blood sugar |
| Green bean casserole | Green beans with garlic and almonds | More fiber, no fried onions |
| Classic pecan pie | Dark chocolate pecan pie | Smaller slice, just as satisfying |
Food Is One Piece of the Picture
This Movember, the goal isn’t a perfect plate. It’s a few thoughtful choices that support your heart, prostate, hormones, blood sugar, and gut, without giving up the dishes that make Thanksgiving feel like home. Keep the turkey, enjoy the pie, and add a little more of the good stuff along the way.
Food is a powerful place to start, but it can’t tell you everything going on inside your body. That’s where testing comes in. At Forum Health, we start by getting to know your story and running advanced labs, then connecting the dots to build a personalized plan that fits your goals. It’s care that looks at the whole picture, not just one symptom or one meal.
Start the New Year With a Clear Picture
Want to head into the holidays with a fuller picture of your health?
After the leftovers are gone, take the next step for your health. Schedule an appointment to get a baseline with a comprehensive men’s health lab panel or find a Forum Health clinic near you.
FAQ
What foods boost testosterone naturally?
Pumpkin seeds, turkey, eggs, and fatty fish supply zinc, protein, and healthy fats. Balanced blood sugar, good sleep, and less alcohol matter as much as any single food.
How much fiber per day do men need?
About 38 grams a day under age 50 and 30 grams at 50 and up. Most men get about half that.
Can diet lower prostate cancer risk?
Some foods, like cooked tomatoes, are associated with lower risk in research. Diet supports health but doesn’t replace screening, so ask your provider what’s right for you.
Can I still have dessert on Thanksgiving?
Yes. Try a dark chocolate pecan pie or a smaller slice after a fiber-rich meal, which helps keep blood sugar steadier.
When should men start colorectal cancer screening?
Most guidelines now say age 45 for people at average risk, and earlier with a family history.
