Healthy Eating for Men
Healthy eating for men is a little different to healthy eating for other groups, in terms of higher calorie needs of about 2500 calories per day of men..
.. building and protecting muscle mass and certain nutrients helping them with bladder and prostate problems. Men also often put on weight more around the waist line, so nutrition and exercise tend to aim for tummy fat loss. Erectile dysfunction is another problem to consider especially when men get older, so it might help to eat foods to help blood circulation and libido.
Healthy Eating for Men- Simple Tips:
- Eat plant based foods that are rich in antioxidants that protect your cells by fighting free radicals and toxins, hence strengthening your immune system and preventing diseases.
- Try to eat as little as packaged processed foods as possible and replace them with natural and fresh foods.
- When you eat your food next time, remember to chew it in your mouth then swallow and avoid eating fast as your brain gets the fullness signal a little late, give it some time before eating more than you need.
- Avoid greasy- fatty fast foods and make wise choices instead when you eat out or at home next time. When cooking, try using a quarter of the oil or butter you normally use, you will get used to it for sure in no time.
- Most of you don’t have a lot of time or energy to cook complicated meals, so it is sensible to learn how to make practical and easy meals in 10-15 minutes. The more you cook the easier this will get for you.
- Too much protein, especially red meat consumption is common among men of all ages as it is kind of perceived as masculine. This is fine if they exercise regularly, probably not if they don’t exercise and especially not if they don’t eat enough of veggies, fruits and salads.
Healthy Eating for Men- What to Eat
- Leafy green vegetables are loaded with several nutrients- potassium, magnesium, vitamin K, calcium, vitamin C, lutein and antioxidants and provide many health benefits including protection against prostate enlargement that can be common in men
- Red and orange vegetables are high in vitamin C (against aging, eye diseases, common colds and immune system complications) and beta carotene that your body converts to vitamin A (eye, skin and bone health). For example beets- folate, betaine, vitamins, minerals, cancer fighting betacyanin pigments that give red color- with lemon juice and olive oil is great to have.
- Cruciferous vegetables- cauliflower, cabbage, bok choy, Brussels sprouts and broccoli to protect against bladder cancer that is much more common in men.
- Fruits of all colours, especially berries that have very high amounts of antioxidants and vitamins to protect against diseases and to prevent brain decline in aging men; bananas that are high in magnesium, vitamin B6 and potassium for fast energy, nerve health, immune system and blood pressure.
- Whole grains and oatmeal for dietary fibre as younger men need about 40 grams of fiber every day while men over 50 need about 30.
- Lean meats and eggs as sources of protein for nail, skin and bone health, to build muscle mass and to fight infections with a stronger immune system.
- Soy foods (tofu, soy milk, vegetable burgers, soy cheese and nuts) help lower bad cholesterol and high amounts of isoflavones they contain is great for prostate health in men.
- Oily fish, flaxseed and walnuts that are rich in Omega 3 fatty acids for cardiovascular and prostate health, blood circulation and immune strength, to help reduce pain from heavy exercise and to provide relief from arthritis.
- Oyster, lean red meat, shellfish and legumes for zinc to repair cells and produce DNA. Zinc is also a great libido booster for men.
Return from Healthy Eating for Men to Glycemic Index home page
Or back to Why is Nutrition Important from Healthy Eating for Men
