Men need to maintain a sound diet as the increase in consumption of fast food is one of the primary reasons for several health conditions, such as arthritis, obesity and heart disease. A balanced diet should comprise of essential nutrients i.e. protein, carbohydrates and fat. However, all these nutrients should be present in the right amounts. Given below is an effective diet plan for men’s health.
Diet Tips For Men
Include Whole Grains and Nuts
Whole grains are one of the best foods for men, as they contain complex carbohydrates, fibre, vitamins and minerals. Therefore, it is important that you increase your consumption of whole grains, as they provide several health benefits. The high amounts of fibre in whole grains aids in smooth digestion as well as prevention of heart disease. In addition to that, complex carbohydrates present in whole grains help in maintaining steady blood sugar levels. Whole grains should be consumed for breakfast, although they can be taken at any time of the day. However, it is recommended that you consume whole grains for breakfast as this helps in providing the energy required for carrying out day-to-day activities. In addition to whole grains, nuts are another good option for men as they contain protein and omega-3 fatty acids, which decrease bad cholesterol levels. Nuts that are good for men include walnuts, peanuts and almonds. However, it is advisable that you consume nuts that are not salted or fried, as this destroys their nutritive values.
Include Lean Meat and Dairy Products
Lean Meat is excellent for men as it contains all the essential amino acids required for building muscle mass as well as boosting immunity. Lean meat also contains low amounts of saturated fats, which helps in preventing excess weight gain. Lean meats that should be consumed by men include chicken, mutton, fish and beef. However, fish and chicken are the best lean meats, as they contain high amounts of unsaturated fats. Dairy products are also good for men as they contain high amounts of calcium, protein as well as essential vitamins and minerals. However, it is advisable that you consume low-fat versions of dairy products to prevent excess weight gain. Dairy products that are good for men include skim milk, low fat yogurt, eggs and low-fat cheese. If you suffer from lactose intolerance, you could also utilize soy products such as soymilk, soy cheese and tofu.
Legumes should be a part of every man’s diet, as they contain high amounts of fibre, iron, complex carbohydrates and protein. Complex carbohydrates are assimilated at a slow rate and help in preventing weight gain. In addition to that, legumes are also good sources of protein, providing around 10-15 grams per cup. However, it is advisable that you consume legumes along with rice, as they are incomplete sources of protein, but the amino acids present in rice help in compensating for the missing amino acids in legumes. Legumes that are beneficial for men include lima beans, garbanzo beans, chickpeas, pinto beans, red beans and kidney beans.