Simple and General Nutrition tips for Men
At least 2 cups of fruits and 2 ½ cups of vegetables each day. 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 prostate health.
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 or oats
Eat At least two to three servings of fish per week. Since men have more muscle and are typically bigger than women, they require more calories throughout the day. Moderately active males should eat 2,000 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.
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 fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.
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
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 around, it’s time to shed some pounds
Omega-3 fatty-acids: a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish, like salmon, mackerel, tuna and herring, contain two types of
Omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The recommended intake for omega-3 fatty acids is 500 milligrams per day. That’s about two 6-ounce servings of fatty fish per week.
Carbohydrates are fuel for your engine (i.e., your muscles). And the harder your engine is working the more carbs you need to keep going. Good choices are A peanut butter and banana or PBJ sandwich, Greek yogurt with berries, Oatmeal with low fat milk and fruit, Apple and peanut or almond butter
As soon as possible post workout, get carbs and protein immediately into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids.
