What constitutes a balanced diet for men? The nutritional needs of men are different from the nutritional needs of women. They usually require a heavier meal and more calories compared to women. The difference is more or less 500 calories a day. Why do men need more calories than women? Men have more muscles and these muscles require them to burn 20% more even if they are doing absolutely nothing.
Anyway, here are the basics on healthy eating for men and other tips on treading the healthy lifestyle.
General Daily Guide on Reference Intake (Men)
Healthy Oils 30g
Nutritionists, dietitians and food experts agree that in a day, at least 30 grams of fiber must be consumed. There is no standard reference intake for fiber, though.
Portion Sizes per Meal
Carbs – rice, pasta, bread, cereal, and potato (preferably whole grain and whole wheat)
A man needs to eat one serving of carbohydrates for every main meal and that’s three times a day. A rough estimate of one portion of carbs is your clenched fist. It shouldn’t be more than 1/4 of your plate.
Proteins – fish, chicken, beef, pork, eggs, and tofu (preferably more fish like salmon and tuna)
One portion of protein is as big as the palm of your hand, regularly. It would be better to eat protein foods each main meal – one serving each for breakfast, lunch and dinner. There are comments given by nutritionists that eating more protein each day, even more than the reference intake, is not a bad thing – as long as it is lean meat and not too overboard on the excess.
Cheese – preferably Feta, Sting cheese, Parmesan, Swiss and Cottage cheese
If you are to eat cheese, you can consume a serving once a day. Add it to your snack break or to the main meal. The portion for cheese is two thumb sizes and no more.
Nuts or Seeds – preferably pecans, pistachios, hazelnuts, almonds, cashews, macadamias, brazil nuts and walnuts
You can include a handful of nuts in your salad or eat it as is for your snack. The serving size is a “handful” which means your “cupped” hand. Also, it is recommended that these nuts are boiled, roasted or toasted without salt or less salt, if possible. Fried nuts are not that healthy.
Nut Butter – preferably almond butter, sunflower seed butter, peanut butter, and cashew butter
These nut/seed butter variants are very nutritous. You are required to eat at most three servings per day. One serving is as big as the tip of your thumb.
Of course, you can eat something savoury without feeling guilty. In a day, it is recommended to eat 2 “handfuls”. A handful is your cupped hand, by the way.
Baked products – preferably brownies
You can only eat baked desserts like brownies for up to 2 finger sizes each day.
More Tips on Eating Right
Now that you know the calorie limit, reference intake guide and portion sizes per food group, you can formulate a well-balanced meal on your own. Be sure to incorporate at least one cup of green leafy veggies or cruciferous veggies for lunch and dinner.
For your breakfast, the favorite go-to food packed with protein to start your metabolism for the day right, are whole eggs. Eat five meals a day – breakfast, morning snack, lunch, mid-afternoon snack and dinner.
If you want to add beverages to your meals, coffee or tea with minimal sweetener like brown sugar, honey or agave syrup, are good substitutes for sweetened drinks. Fruits are also necessary for the day and you can eat four to five servings of it; a serving is usually one piece – a medium-sized apple (as big as a baseball ball) or a 6-inch banana. For berries, one cup is the serving size. Water is very important and one must consume 8 glasses a day.
Seeking Help from Experts
You can always ask assistance from a certified nutritionist or a licensed dietitian to create an eating program for you which will cater to your body requirements and needs. More importantly, nourishing your physical health must also coincide with your mental health. You can talk about whatever topic or issue you like – your eating regimen, exercise routine, physical health, lifestyle, personal relationships, career, school, and everything else.