A healthy diet especially for men is more than just fuel for the body to work; it just not only helps you improve your immune system, but also helps you in looking younger and energetic. Usually, men love non-vegetarian food especially meat and fatty foods and this often improves their health significantly. Healthy eating for men involves eating the right foods and maintaining the perfect weight along with exercises. Here are few tips for men to get healthier outcomes.
Having the Right Foods:
A healthy diet for men must include meal having all the food groups in the appropriate quantity. Your daily intake must comprise of:
- two cups of fruits,
- two and half cups of vegetables
- 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.
Add Fish in Your Daily 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.
Include Vegetarian Food:
Men prefer meats more than any other food simply because it gives the proteins to aid muscle buildup. Lean beef 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 is not 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 prostate cancer.
Take Whole Grain Cereals
Your energy requirement depends on your weight, height and activity level. Generally, 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.
Walk More and Exercise Regularly
As mentioned at the beginning, a healthy diet can work miracles for your body only if you exercise regularly. Take 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.
Control the Ladles
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.
Snack on fruits and berries
Fruits like banana are not only a great source for instant energy, but they also 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.
Cut out Saturated Fats
Reduce saturated fats consumption 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.
