The Academy of Nutrition and Dietetics has created recommendations for men and their caloric intake. Understandably, men and women have different requirements when it comes to healthy eating. Most men need a diet of 2,200-2,800 calories a day, and below are some of the must-haves to add to their diet.
1. Enjoy whole grains
Eat whole grains like brown rice and oatmeal to keep your insulin in check and help you feel fuller longer. Avoid white carbohydrates like white bread and rice.
2. Eat unsaturated fats
Unsaturated fats like oils and nuts are better for you than full fats like butter. Olive oil, for instance, is a lot healthier than full fat dairy.
3. Eat 2-3 servings of fish a day
As the Mediterraean diet suggests, fish is an excellent way to get your protein.
4. Consume 25-34 grams of fiber.
Eating fiber in the form of cruciferous vegetables, beans, and other low calorie high fiber foods is an excellent way to feel full and to keep your digestive system running smoothly.
5. Get your protein from a variety of sources, not just meat.
Beans, soy products, and peas all have protein, so you do not have to feel tied down to meat. Protein is a source of energy and helps your body to run smoothly.
6. Cut down on saturated fats
Avoiding saturated fats like those found in meats will keep you healthier overall and keep your heart healthy.
7. Drink water
In order to feel fuller longer and to make your bodily systems work to their full potential, drink 8 glasses of water per day. This will help you skin and hair, as well as your other bodily functions.
Although it does take some time and effort on your part, enjoying a healthy diet as a male is a key to a longer and healthier life.
