DIET & NUTRITION FOR ADULT MEN
These days, it's not always easy to follow a healthy diet. There are so many fast food and junk food options out there, a guy is tempted to just shrug, eat what he likes, and leave his health up to fate. But that's not the smart way to go. Eating a nutritious diet with proper portions can improve men's health and help them maintain a healthy weight. There are also specific foods that don’t just improve men’s health generally, but also help stave off cancer, reduce the risk of heart disease, and boost overall energy.
- Eat food on time , do not skip meal , always follow 4-5 meal a day.
- Include lots of fruits and vegetables in your diet , as fruits and vegetables are high in vitamins and minerals and fibre and low in calorie . Avoid vegetables cooked in fat, like fried zucchini or onion rings.
- Add whole grains to your diet. As they contain added fiber to help lower your blood cholesterol and make you feel full. Starchy vegetables include peas, corn, potatoes, and dried beans like pinto or kidney. If cooked without a lot of added fat, these vegetables will help you feel full with relatively few calories. However, if you are trying to lose weight or have a history of prediabetes or diabetes, you may need to limit your intake of starches in general.
- Always choose low fat dairy products and Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis.
- Boost energy with quality protein. Protein is an essential part of any healthy diet, but it’s important to vary your diet with fish, chicken and turkey, dairy, and plant-based protein sources, such as beans, nuts, seeds, and non-GMO soy products.
- Cut back on sweets. They are high in calories, but provide little or no nutritional benefit.
- Limit your sodium intake.
- Skip the saturated fats. Butter, cheese, and lard can lead to clogged arteries and heart disease. On the other hand, unsaturated fats like olive oil, walnuts, and avocados, in moderate amounts, can actually help raise your level of the "good" cholesterol (high density lipoprotein or HDL) that protects against heart disease.