Healthy Eating for Men: Look and Feel Great
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 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
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
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 diet. 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 scoopers are also vital because you can
control and measure the quantity of food that is served.
As we mentioned earlier, a healthy diet 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.