Right Diet for Men’s Health

Men around the globe are waking up to the importance of maintaining a healthy diet. Not only do men want to look and feel great, they want to protect their health and longevity. The leading cause of death among adult males is heart disease – a real wake-up call to guys the world over.

Men’s Health – Vegetables and Fruits

Vegetables and fruit are a vital part of any healthy diet because they are loaded with vitamins, minerals and fiber – all in a low-calorie package. These foods are often called “nature’s fast food” because so many of them don’t need any preparation at all. Aim for a combined tally of at least 3 to 5 cups of fruits and vegetables per day.

Men’s Health – Whole Grain Products

Whole grain products are an excellent source of B-vitamins and minerals, as well as fiber. In a healthy diet, whole grains are a significant source of complex carbohydrates – along with vegetables and fruit. Carbohydrates are your body’s preferred source of fuel, making up 45 to 75 percent of your total caloric intake each day. Eat between 5 to 12 ounces of whole grains per day, depending on your caloric intake level.

Men’s Health – Dairy Products

Dairy products are best known for their calcium and protein content. Choose low-fat varieties of milk, cheese, yogurt, soy milk or other calcium-fortified milk substitutes. Consume about 3 cups of low-fat milk or its equivalent each day.

Men’s Health – Protein

A man’s protein needs depend on his weight and lifestyle. For each kilogram of body weight, a sedentary man needs about 0.8 grams of protein per day, a man who participates in moderate exercise needs about 1 gram and a man who engages in grueling endurance sports needs as much as 1.5 grams per day. That means an 80-kg sedentary man needs only about 64 grams of protein per day. The same man would need 80 grams of protein per day if he regularly participated in moderate exercise and up to 120 grams per day if he were in training for a marathon.

Protein is found in meat, fish, poultry, beans, tofu, dairy, soymilk, grains and vegetables. Choose protein sources that are low in fat and saturated fat to promote improved heart health.

Always consult your doctor before beginning a new diet or exercise regimen.

References

USDA and US Department of Health and Human Services; Dietary Guidelines for Americans 2010;
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

Escott-Stump, S. Nutrition and Diagnosis-Related Care, Sixth Edition; Lippincott, Williams & Wilkins; 2008