4 Nutrition Hacks for Dad's Favorite Meal

Ever notice that that words "male" and "meal" are almost the same? I don't think that's a coincidence: Most of the men in my life, at least, love to eat!

But often, they don't do it with health and nutrition in mind. For example, some fall victim to only eating a little for breakfast and through the afternoon, only to shovel food in from dinner on. This pattern may actually increase the risk of heart attack and stroke, increase blood fats (triglycerides) and blood glucose, and lead to indigestion. Many men (and women) also fall short on necessary nutrients including vitamins A, D, E and C, folate, calcium, magnesium, potassium and fiber.

But by getting creative with produce on the plate, in the bowl and in the glass, dads can go to the top of the nutrition class. If you too love a man who loves to eat, here are some stealthy strategies to boost nutrition on Father's Day – and beyond:

1. Color it.

If dad's breakfast is typically bacon and eggs, it's time to take it to the next level. Consider swapping out bacon and adding spinach, pepper, broccoli, avocado and red onion to a three-egg omelet for a boost of vitamins E, A, C, folate and magnesium instead.

Serve it with a cup of sweet potato home fries for even more vitamins, plus potassium and fiber. An 8-ounce glass of fresh-squeezed orange juice will boost the nutrition content even further. Not only pretty to look at, eating this array of colors and nutrients will keep dad satisfied so he's less likely to go wild come dinner.

2. Dip it.

It's time to think beyond queso and tortilla chips. Enter the macho nacho: black bean tortilla chips with salsa, black beans, jalapenos and plain Greek yogurt flavored with taco seasoning. Or, you can make your own black bean dip with a can of black beans (drained and rinsed), 1/2 cup of plain Greek yogurt, 1/2 cup of salsa and taco seasoning. Serve it with tortilla chips. Either way, dad gets fiber, calcium, potassium, folate and magnesium.

3. Grill it.

Let's add some thrill to the grill with taste and substance. To tenderize that steak, burger or chicken, the necessary ingredient is acid, not oil. You can buy some wonderful flavored vinegars like smoky bacon or hickory smoke to add taste without widening the waist. Rubs also provide flavor, as do any combo of herbs.

And remember: The grill isn't just for meat. Veggie kebabs, portobello mushrooms and grilled corn add produce to the plate and also taste great. Grilled broccoli, cauliflower, carrots and Brussels sprouts are also amazing. And how about grilled pineapple or grilled watermelon to add some sweet and tart to the plate?

If dad's not ready to go meat-free, practice the art of the blend: Instead of a 100-percent beef or turkey burger, try blending one pound of extra lean ground beef and 1/2 pound of finely chopped mushrooms to add flavor, vitamin D and selenium.

4. Sip it.

It's time to rethink the drink. Calories from alcohol, sweet tea, flavored coffee drinks and soda add up quickly. So here are some ways to score with the pour: Brew green tea and add chopped pineapple and mint. Serve tomato or vegetable juice with a splash of Tabasco to put the produce in the glass.

What about trying "lickers" instead of liquors? For example, make frozen pops with pureed cantaloupe and blueberries, frozen iced coffee, coconut water or pineapple and bananas. More than nutrient-rich, booze-free treats are lower in calories. Cheers!