A healthy diet is more than just fuel for the body; it not only helps you fight disease, but keeps you looking young and active. Typically, men love their meats and fatty foods and this often affects their health in a big way. Healthy eating for men involves eating the right foods and maintaining the ideal weight with the help of exercise. We give below a few tips for men to achieve this goal.
Eating the Right Foods:
A healthy diet plan for men should include foods from all the food groups in the right proportion. So, your daily intake must comprise of two cups of fruits, two and half cups of vegetables and a minimum of five ounces of whole grains. Whole grains are a rich source of fiber, minerals and vitamins essential for heart health and maintaining the ideal body weight. Vegetables like tomato contain lycopene which is good for your prostrate. Fish, fruits and milk also give the required dose of potassium and calcium that your body needs.
Healthy Eating for Men: Go beyond meats
Men favor meats more than any other food simply because it gives the proteins to aid muscle buildup. Lean beef or lean pork also gives the required quantity of zinc required for the body. But, what is often ignored is the fact that the diet should also be balanced by eating vegetables and whole grains. And meat need not be the only source of protein – you can get it from beans too. Soy beans not only provide protein, but are rich in isoflavones that may reduce the risk of prostrate cancer.
Healthy Eating for Men: Whole grain cereals are good for you
Your energy requirement depends on your weight, height and activity level. In general, men are bigger than women and have more muscle mass. So their calorie requirement is much higher which is easily provided by whole grains. Whole grain bread, cereal or pasta, brown rice, oats and barley are high in fiber and an important source of carbohydrates. These healthy eating foods give you a feeling of fullness and the nutrition as well as the essential energy to see you through the day.
Healthy Eating for Men: Snack on fruits and berries
Fruits like banana are not only a great source for quick energy, but they provide the potassium needed to regulate the heartbeat, the nerves and reduce the risk of strokes. Vitamins and other nutrients found in fruits can assist protein metabolism, aid the immune system and help form blood cells. Colorful berries and cherries contain antioxidants that offer a multitude of health benefits.
Healthy Eating for Men: Make fish a part of your diet
Oily fish like trout, tuna, salmon, sardines, herrings and mackerels contain Omega-3 Fats that benefit the heart, the immune system and help reduce aches and pains. Nutrition experts recommend at least two to three servings of fish each week. Try having your fish steamed or barbequed, never fried to get the best of nutrition.
Healthy Eating for Men: Cut out saturated fats
Cut down your consumption of saturated fats by trimming meats and removing skin. Switch to low-fat dairy products and avoid fried foods. Choose unsaturated fats like olive oil and canola oil as your cooking medium. Include nuts and seeds in your portion control diets. It's quite easy to grab a handful of almonds for a snack or top your salads with a sprinkling of sunflower seeds instead of mayonnaise.
Healthy Eating for Men: Control the portions
Men always seem to have a problem controlling how much food they ladle on to the plate. While eating adequate quantity is a must, overeating as we know, leads to severe complications. To bring in a semblance of control, use portion control plates and scoopers. Portion control plates have clear demarcations for the food that is placed on the plate. Portion control scooper are also vital because you can control and measure the quantity of food that is served.
As we mentioned earlier, a healthy eating diets can work wonders for your body only if you exercise. Make time to exercise at least two to three times per week. You can also increase your daily activity by simply taking the stairs or walking to your car which is parked a block away. Walking helps burn the calories and keeps you fit.
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Ed Stephens started life as a Scientist and this passion has evolved into a focus on making a difference to people’s lives, leveraging proven science based solutions. First with the emphasis on providing a one-stop diabetes solution store for the prevention & management of Type 2 diabetes with www.TypeFreeDiabetes.com and now with the launch of a dietitian-designed line of microwaveable, portion control dinnerware made in high quality porcelain material, now available at www.PrecisePortions.com. Ed remains committed to helping lives in these small ways and who knows what’s the next adventure up his sleeves. Stay tuned!