Healthy & Balanced Eating for Men
Though all men and women are encouraged to consume nutritious foods, males’ body compositions and hormonal differences places emphasis on diet recommendations. Find out how to shape a balanced diet plan for men here!
Healthy Eating Plan for Men
Considering men tend to have more muscle and are typically bigger than women, they normally require more calories to meet the body’s demands. Though age, size, and activity level further depict caloric recommendations, moderately active males should consume between 2,000 to 2,800 calories. But like women, men should consume a balanced diet comprised of whole grains, lean proteins, fruits and veggies, milk and dairy products, and healthy fat sources. Additional considerations for a diet plan for men include:
Recommendations suggest men should consume at least 38 grams of fiber per day. Men can obtain fiber recommendations by consuming at least 5 cups of fruits and veggies per day, along with swapping out refined products with whole grains.
Men are advised to consume at least 56 grams of protein per day, though muscle mass and activity levels can increase protein needs. While men tend to be meat-eaters, red meat should be limited to one to two servings per week, as excessive meat intake (and limited consumption of whole grains and veggies) is linked to heart disease and colorectal cancer in men. Protein shakes are also warned with caution, as they may contain undesirable additives. Find 11 different sources of lean protein to maintain muscle mass here.
Lessen saturated fat content by swapping red meat with healthy fat sources to reduce inflammation, protect against heart disease, and improve fertility. Men are encouraged to consume at least two to three servings of fatty fish per week, swap butter with a tablespoon of olive oil, and snack on one-ounce servings of nuts. Additional healthy fat sources include eggs (
do not fear the yolk!), avocadoes, and peanut butter.
Although sugary indulgences are not always off-limits, it is important to keep their consumption in check. Males are warned to consume no more 36 grams of added sugar per day, as too much raises the risk of obesity, diabetes, heart disease, and other preventable health conditions.
Though osteoporosis is mostly thought to affect females, it must not go overlooked in males, as one in four men 50 years or older will have one osteoporosis-related fracture in their lifetime. To prevent such risk, men are advised to consume calcium-rich sources, including milk and dairy products, along with lactose and dairy-free sources such as orange juice with added calcium, whole grain cereals, sardines with bones, almonds and unsweetened almond milks, soybeans, and collard greens.
Although alcohol can fit into a balanced diet, it is important to stick to serving and portion sizes. Men are warned to limit alcohol consumption to two servings per day, along with regulating portions to 12-ounces of beer, 5-ounces of wine, or 1.5-ounces of liquor.
Reducing Disease Risk
Although weight does not always depict health, it deserves some consideration. Aside from the number on the scale and calculated body mass index (BMI), males should pay attention to waist circumference. Male waists should measure no more than 40 inches around, as fat carried around the waist increases the risk of diabetes, heart disease, and several other chronic conditions.
Ultimately, a complete lifestyle lessens the risk of chronic disease and rises the opportunity of living a long, healthy life. Whether related to a busy work schedule or the lack of desire to get in the kitchen, let bistroMD deliver well-balanced meals straight to your door! BistroMD offers individualized programs for males, meeting the nutritional needs the body requires for optimal health!