Healthy Living Blog

Prostate Cancer Awareness

Tina Miller, MS RDN Meijer Healthy Living Advisor,

Prostate cancer is the second-most common cancer in U.S. men.

  • Every 3 minutes a man is diagnosed with prostate cancer
  • African-American men are 2.4 times more likely to die of prostate cancer than white men.
  • Prostate cancer is 100% treatable if detected early.

“September is Prostate Cancer Awareness Month. Together, we can #StepUp for Blue and fund the cure:”

Men should talk with their health care provider to determine if they should be tested for prostate cancer with a PSA (prostate-specific antigen) blood test.  The decision should be made after a man has gotten information about the uncertainties, risks, and potential benefits of prostate cancer testing.

  • Men 50 and older, at average risk, and who are expected to live at least 10 more years should talk to a provider about testing and decide whether it is right for them.
  • At 45, men at higher risk, such as African American men or men with a close family member (father, brother, or son) who had prostate cancer before they were 65, should talk to a health care provider about the benefits and limitations of screening, and decide whether screening is right for them.
  • At 40, men with more than one close family member with prostate cancer at a young age (before they were 65) should have this talk.

Reducing Risk for Prostate Cancer:

  • A healthy diet low in saturated fat. Choose lower fat varieties of dairy products (2% milk or fat free cheese, yogurt and milk) and lean cuts of meat (loin and round cuts).
  • Enjoy healthy fats in moderation such as olive oil, avocado oil and nuts and seeds.
  • Eat a variety of vegetables and fruit every day. Aim for 5 cups of fresh or frozen (without added sauce, salt, or sugars) and canned fruit packed in juice or water or reduced-sodium canned vegetables.
  • Eat fish. Fatty fish, such as salmon, tuna and herring contain omega-3 fatty acids which has been linked to a reduced risk of prostate cancer. Aim for 2-3 servings of fish each week.
    • Flaxseed and walnuts are good plant based sources of omega-3 fats.
  • Maintain a healthy body weight. Men who are obese — a body mass index (BMI) of 30 or higher — may have an increased risk of prostate cancer.
  • Exercise most days of the week. Most studies of exercise and prostate cancer risk have shown that men who exercise have a reduced risk of prostate cancer.
    • Aim for 30 minutes of exercise most days of the week.


Prostate Cancer Fighting Recipes

Mediterranean Pan-Roasted Salmon

4 servings


1 teaspoon dried basil

1 teaspoon garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon rosemary, crushed

1/2 teaspoon sea salt

4 salmon fillets, skin on (4 ounces each)

1 tablespoon plus 2 teaspoons olive oil, divided

1 Tablespoon True Goodness by Meijer Organic cane sugar

1 cup NatureSweet Sunburst yellow cherry tomatoes (or red cherry tomatoes)

Lemon wedges


  1. Mix seasonings in medium bowl. Sprinkle 2 teaspoons over salmon. Reserve remaining seasoning mixture in bowl. Set aside.
  2. Heat 1 tablespoon of the oil in large skillet on medium-high heat. Place salmon, skin-side up, in skillet. Cook 5 minutes.
  3. Meanwhile, add sugar and remaining 2 teaspoons oil to reserved seasoning mixture; mix well. Add tomatoes; toss to coat.
  4. Turn salmon fillets. Cook 6 minutes or until fish flakes easily with a fork. Serve with lemon wedges.

Recipe adapted from:

Serve with: Whole Grain Linguine and fresh tossed green salad

Nutrition Information: 283 Calories, 12g Fat, 62mg Cholesterol, 198mg Sodium, 5g Carbohydrate, 0.5g Fiber, 4g Sugar, 23g Protein

Rosemary Sea Salt Walnuts                         

Serves 8


1 1/2 Tbsp. True Goodness by Meijer Organic Olive Oil (Avocado oil or butter may be substituted)

2 Tbsp. Fresh rosemary, finely chopped (or 2 teaspoons dried)

1 tsp. Smoked black pepper

1/2 tsp. Coarse ground salt such as sea salt

2 cups California walnuts


  1. Preheat oven to 300°F. Heat oil in a small saucepan over medium heat; stir in rosemary, pepper and salt. Add walnuts and stir well with a rubber scraper until mixture evenly coats walnuts.
  2. Transfer to a baking sheet and bake for 30 minutes, stirring every 10 minutes. Let cool completely before storing in an airtight container.

Nutrition Information per Serving: 190 calories, 19g total fat, 3g saturated fat, 3g monounsaturated fat, 12g polyunsaturated fat, 8mg cholesterol, 218mg sodium, 118mg potassium, 4g total carbohydrate, 1g total sugars, 2g dietary fiber, 4g protein.

Recipe Source: The California Walnut Board,