Healthy Eating Habits For Men – Why Delay In Making Healthier Choice?
Men are the most likely to neglect their health when it comes to healthy eating and diet maintenance. As we age, the unintentional loss of muscle mass and function significantly impacts our quality of life. According to various studies, men lose muscle faster than women, which can lead to various health problems.
While we can lavish our fathers, brothers, and boyfriends with extravagant gifts on their birthdays and anniversaries every year, it is as vital to encourage them to prioritize their nutritional needs. Here we discuss some guidelines men should follow to make a healthy change in their eating habits.
Men’s Health: Building a Healthy Diet
Eating well for men’s health entails putting together a daily diet following the below-mentioned tips:
Simple Homemade Food
Our Indian cooking style incorporates everything, from vegetables and fruits to pulses and spices, which are all required to consume to achieve your nutrient requirements. Some simple Indian recipes, such as Khichdi and Dalia with seasonal vegetables, are high in nutrients and fibre, making them great for family health. Turmeric, coriander powder, cumin seeds, mustard seeds, hing, garam masala, and whole spices like cinnamon, cardamom, and cloves are also extremely good for one’s health.
About 33% of adult men have a low Body Mass Index (BMI), so in addition to watching their diet, it is important to include aerobic exercises such as walking, biking, swimming, and resistance training such as weight lifting, which can not only help burn calories but also aid in muscle mass development.
Less Sweet & Sodium Intake
Reduce your intake of sugary foods high in refined carbs, such as pastries, other desserts, and sweetened cereals, to improve your health. They are high in calories but have little to no nutritional value. Additionally, use herbs instead of salt to season your diet and limit your intake of processed goods.
The Whole 30 Diet
The Whole30 diet, which has recently gained popularity, is based on requiring whole foods in their natural forms with few added components. This diet requires 30 days to complete and allows and restricts certain foods. Fruits, vegetables, eggs, nuts, seeds, unprocessed meats, shellfish, and oils such as olive oil and coconut oil are all acceptable. Refined sugar, legumes, wheat, dairy, alcohol, and processed foods are prohibited from this diet.
Always Eating Fresh
The simplest motto for a healthy diet is to eat freshly prepared foods and seasonal fruits. You should include regular meals (prepared with minimal oil) and fresh fruits and vegetables in their purest form in the diet. Don’t consume stale food, such as lunch for dinner or last night’s leftover meal for breakfast. Cook fresh food for each meal instead.
Mastering portion control is one of the most important skills for keeping a healthy weight without depriving yourself of the pleasures of eating. Developing this practice while consuming a less-than-healthy food or dessert: Divide the portion in half. If you’re still hungry when you’ve finished, grab some more.
Beer With Water
This also applies to wine and cocktails. If you create a habit of drinking a tall glass of water in between alcoholic beverages at a party, for example, you’ll almost certainly cut the quantity of alcohol you consume at that party in half, save calories, and possibly avoid a hangover. Heavy alcohol intake is well known to raise the risk of cardiovascular and liver disease, metabolic syndrome, including diabetes, and some malignancies. Because alcohol is a diuretic, drinking water between alcoholic beverages can restore fluids and keep you hydrated.
Balance Nutritional Needs
A consistent, well-balanced diet is essential for meeting daily nutritional requirements. However, there may be some nutritional shortages that you can easily get with the help of supplements. Even if you consume enough fruits and vegetables, you may still be deficient in certain vitamins and minerals, which can manifest in various ways. In this case, you should see your doctor, who can properly examine your health and recommend vitamins that you can safely eat.
Men’s Health: Functional Foods With A Purpose
A few unique foods may have significant health benefits:
Following the above instructions will help to reduce your risk of cancer by providing important nutrients and maintaining you at a healthy weight. Tomatoes, for example, have been related to lower prostate, lung, and stomach cancer rates. Tomatoes are high in the cancer-fighting antioxidant lycopene. Remember that lycopene is best processed by our bodies when tomatoes are cooked or stewed. Consider substituting your daily cup of coffee with green tea, which is thought to contain vital antioxidants that may help prevent cancer.
Vitamin K and nitrates in leafy green vegetables can help lower blood pressure and enhance vascular function. According to research, eating more leafy greens is related to a lower risk of heart disease. Aside from veggies, consuming whole grains can help lower cholesterol, systolic blood pressure, and a lower risk of heart disease.
Carbohydrates provide a lot of energy but be careful: simple carbohydrates, such as sugar, provide just a quick energy boost. Complex carbs, on the other hand, burn slowly and offer energy over time. Complex carbs can be found in whole grain bread, pasta, rice, potatoes, and peas. Protein-rich foods are also important because they help manage the release of energy from fats and carbohydrates.
Finally, ensure you don’t skip a healthy breakfast – it’s a crucial start to a healthy day.
Some Additional Tips
- Men between the ages of 19 and 30 should limit their daily calorie consumption to 2,400 if they are sedentary, 2,600 if they are slightly active, and 3,000 if they are very active.
- Men between the ages of 31 and 50 should limit their daily calorie consumption to 2,200 if they are sedentary, 2,400 if they are slightly active, and 2,800 if they are very active.
- Men 51 and older should limit their daily calorie consumption to 2,000 if they are inactive, 2,200 if they are moderately active, and 2,400 if they are very active.
All health content here is intended for general information purposes only and should not be used to replace the medical advice of your doctor or any other health care professional. You should consult your local health care practitioner if you have any general health concerns.