Page 16 THE VILLADOM TIMES III • November 6, 2013 Healthy foods for men looking to get in shape Men hoping to get in shape typically know that getting fit requires a combination of diet and exercise. While it might be easy to adapt to a new exercise regimen, many men find it difficult to alter their diets. But a healthy diet does not have to be drab. The following are some healthy foods that men can enjoy on their way to improving their overall health. Turkey: Each ounce of skinless turkey breast contains seven grams of muscle-building protein, which should interest those men looking to improve their physique. Turkey often has no saturated fat and is even high in vita- min B and zinc. Beans: Beans are loaded with protein and contain no saturated fat. Black beans have the most fiber per serv- ing. Fiber swells in the stomach, which can quell hunger pangs and lead to a feeling of fullness that can help stop people from overeating. Sweet potatoes: Sweet potatoes are a staple of Thanks- giving dinner, but they can be enjoyed all year. Sweet potatoes protect the body against cell damage because they are loaded with nutrients such as beta carotene, iron, and vitamins C and E. Sweet potatoes also help muscles recover after a tough workout. Beef: Beef might not be the first food men think of when they are trying to get in shape and improve their overall health, but beef is loaded with nutrients, includ- ing protein, B6 and B12, niacin, phosphorous, and sele- nium. Look for lean cuts when purchasing beef. Finding a lean cut should not be too difficult, as the United States Department of Agriculture notes that today’s beef is 20 percent leaner than it was as recently as a decade ago. Yogurt: Men who need to shed a few pounds should consider yogurt, which contains calcium that helps the body feel full as it effectively burns fat. In addition, yogurt contains active cultures that increase the amount of germ-fighting bacteria along the intestinal walls. Stud- ies have linked those cultures to a reduced risk of getting a cold, so you might just avoid a cold while losing some weight. Spinach: Popeye ate spinach, and men looking to get in shape and stay healthy should follow suit, as spinach is loaded with calcium, fiber, and beta carotene, which boosts the immune system. Oatmeal: Eating well can start in the morning with a bowl of oatmeal. It contains ample soluble fiber that can reduce a man’s risk of developing heart disease by helping reduce cholesterol levels. If plain oatmeal is too drab, add fruit like strawberries, bananas, or blueberries, which contain more fiber, vitamins, and minerals per ounce than any other fruit.