Detailed Guide to Healthy Nutrition for Men
Nutrition refers to the process of obtaining nutrients for healthy growth from what we eat. A healthy diet is, on the other hand, the best combination of foods and drinks for this process to work. Nutrition requirements differ with age and gender. A diet that is healthy for men is, for instance, different from one that is suitable for women. On the other hand, nutritional needs for a male baby are very different from those of a middle-aged man. Knowing your specific dietary requirements is paramount so that you design a perfect eating pattern which perfectly suits your needs.
Men’s Nutrition requirements
Every man needs proper nutrition regardless of age. There is a wide range of diets that you can follow, but the effectiveness of each depends on practicability and flexibility. Such a food plan is easy to stick to, and this is an essential factor to consider .The following are men’s nutritional requirements to consider when planning a diet plan.
Men need a significant amount of energy to remain stable and maintain a healthy weight. Here, the idea is to make sure that the amount of calories being consumed does not exceed the total used up through metabolic processes like exercise, breathing, and sweating. Generally, men’s daily intake of calorie should range between 2,000 and 3,000. This will, however, depend on an individual’s body weight as well as physical activity. Usually, 18 pounds should be consumed for every pound of body weight for active men, 16 calories for those who are moderately active and 13 calories for the sedentary.
Protein is essential for the production, repair, and maintenance of body tissues. The male human body needs more protein when recovering and during growth. Ideally, a man will need about 0.6 g per body weight daily.In cases when energy intake is insufficient, protein intake should go up because ingested amino acids will be preferentially directed towards glucose formation. Healthy foods which are rich in protein include skinless poultry, lean red meats, egg whites, and low-fat dairy products such as cottage cheese, seeds and nuts and legumes.
Carbohydrates should make up at least 55% of a man’s total calories. The brain, in particular, depends primarily on glucose for its energy, and about 100g of glucose will be required for fuel. Nutritious carbohydrate-rich options include fruits, vegetables, whole grains, legumes, low-fat milk, and nuts.
Fats are a rich and concentrated source of energy. There are different types of fats needed by the body, and they include trans fats, saturated fats, monounsaturated fatty acids, and polyunsaturated fats. For a healthy diet, fat intake should not be more than 30% of calories. Healthy fats are generally found in fish oil, plant-based oils, olives, avocados,nuts, seeds and nut butter.
Vitamins and minerals
Vitamins typically come from fruits and vegetables.Men who follow well-balanced meal plans are likely to get most of the vitamins and mineral required by the body.
How much should you eat?
The best way to understand how much you should eat is to know your serving sizes. You can find diets for men here.
Vegetables: 5-6 servings.
One serving will have about 75 grams. For instance, ½ cup canned beans, lentils or peas or a cup of green vegetables or ½ cooked orange or green vegetables.
Grains: 6 servings for men below 70 years and 4-5 servings for those above 70 years.
A standard serving will have about 150 grams, for example, ½ cup cooked porridge or ½ cup cooked rice.
Fruits: 2 servings.
A serving will have 150 grams such as a medium banana or apple, two kiwi fruits or plums.
Dairy products (Milk, yogurt, cheese and others): 3 servings
One serving will have 500-600 kilo-joules such as ¾ cup of yogurt.
Lean meats and poultry, tofu, fish, nut, seeds, and legumes: 3 servings
A standard serving will have 500-600 kilo-joules such as 150 grams of cooked lentils, split peas or chickpeas,170 grams of tofu or 65 grams cooked lean meat.
What may be missing from men’s meals?
Some significant diet elements may be missing in men’s diet. They may include minerals like potassium, iodine and magnesium and vitamins like vitamin D and B12. These minerals and vitamins are vital for a man’s well-being.Iodine is, for example, necessary in the production of T3 and T4 hormones by of thyroid glands; potassium helps your cells utilize glucose to produce energy while vitamin D helps reduce inflammation and strengthens the skeleton. Since you may not get all elements from food alone, it is advisable that you consult your doctor on taking supplements for some of the lacking elements.
Health risks from your diet
Apart from essential elements lacking in your diet, some health risks come with unhealthy foods. Consuming a lot of sugars and salts, smoking and taking alcohol are some of the poor eating habits.They can lead to high blood pressure and obesity.
Combining your food plan with regular physical activity sets you on the right path to healthy living. If you choose a nutrient-dense and calorie-controlled diet, you will always look and feel your best besides reducing risks of diet-related diseases like diabetes and heart diseases.