·Eating at least 2 cups of fruit and 2½ cups of vegetables per day and at
least once a week eat tomatoes or something made from tomatoes like pasta
sauce. The antioxidant lycopene found in tomato products is good for maintaining
·Whole-grains! Eat at least half of all grains as whole-grains each
day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice
·Fish! Eat at least two to three servings of fish per week.
·Use unsaturated fats like oils, nuts and oil-based salad dressings in
place of saturated fats like full-fat dairy foods, butter and high-fat sweets.
Since men have more muscle and are
typically bigger than women, they require more calories throughout the day.
Moderately active males should eat between 2,000 to 2,800 calories per day.
Your energy needs depend on your height, weight and activity levels.
For energy, weight management and
disease prevention, men should eat whole-grains like whole-grain bread, pasta,
cereal, brown rice, oats, barley, fruits and vegetables. These foods are high
in fibre, help manage hunger and fullness and help fend off certain cancers,
such as prostate and colon.
Men are typically meat-eaters because
of the perception that more protein equals more muscle mass. This is not the
case unless exercise is involved. Men tend to view red meat as more masculine
than other proteins; often this leads them to order steak! It’s not the steak
that’s unhealthy; it’s skipping the whole grains and vegetables. In addition,
excessive meat eating is linked to heart disease and colorectal cancer in men.
Eat red meat less frequently.
Instead, focus on more fruits, vegetables and low-fat dairy products. This will
not only help you keep weight off, but it can help keep blood pressure down.
Cut down on saturated fat from meat, cheese and fried foods. Instead, opt for
foods with unsaturated, heart-healthy fats such as olive oil, canola oil, nuts,
seeds and avocadoes.
Weight and Disease Risk
More than women, men gain weight
around the middle; that’s due to the male hormone testosterone. If your waist
measures more than 40 inches, it’s time to shed some pounds! This fat around
the waist is typically buried deep in the abdomen and increases your risk of
diabetes, heart disease and dementia.
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