—
This content is for informational purposes only and is not intended to provide medical advice.
Undoubtedly, the 21st century is a different world from the one men of the 20th century grew up in. But with all the changes, what’s important to know about staying fit and healthy as a man of today? And how do you know if your health is at risk because of those changes?
As men age, they’re more likely to be overweight or obese than women. In fact, according to the Centers for Disease Control and Prevention (CDC), about 74% of American men are overweight, obese, and unfit. So what does this mean for your health?
Being overweight or obese increases your risk for many severe diseases like heart disease, stroke, diabetes, high blood pressure, cancer, and osteoarthritis. It also increases your risk for other conditions, such as sleep apnea and depression.
To manage these issues, here are several great nutrition tips for men above 40 that can help them stay healthy and live well into the future.
1. Eat For Energy, Not Hunger
Eating for energy instead of hunger can help you maintain weight, eat less, and feel more satisfied with your meals. One way to do this is to eat several small meals throughout the day instead of three large ones. This helps keep blood sugar levels stable and reduces the urge to overeat later in the day.
2. Get Nutrient-Dense Foods In
Nutrient density means getting the most bang for your calorie buck by choosing foods high in vitamins and minerals per serving. This includes fruits and vegetables and lean proteins such as chicken breast or fish fillets.
You’ll also want plenty of fiber from whole grains, legumes, and other plant foods such as nuts and seeds.
3. Choose Balanced Macronutrients
The biggest mistake people make when it comes to diet is overeating one thing or another. You want to ensure that your diet is balanced with carbohydrates, protein, and fat. If you consume too many carbs, you will gain weight; if too little protein, then muscle mass will be lost; and if too many fats, then weight gain will result. So what should the ideal balance be?
The USDA recommends that male adults (ages 31-50) must consume 45 to 65 percent of their daily calories from carbohydrates, 10 to 35 percent from fat, and 20 to 35 percent from protein. Regarding your diet, try to ensure that all three macronutrients are represented in every meal.
To make tracking your macronutrients easier, start using a macros calculator to help you determine your daily macronutrient targets based on your goals and current weight. Some macros calculators even suggest meal plans based on foods you like to eat, making it easier to plan meals ahead of time.
4. Pump up the protein
As we age, our bodies lose muscle mass and bone density. This is because our bodies stop producing enough growth hormone, which helps build and maintain muscles and bones. So it’s essential to consume adequate amounts of protein, especially from animal sources like beef and chicken, to ensure that we get enough of this crucial nutrient.
Seafood is an excellent source of lean protein and omega-3 fatty acids (which lower cholesterol levels), plus many other nutrients like vitamin B12, zinc, selenium, and iodine.
If you like crustaceans, then you are already in luck because lobster is quite nutritious, followed by shrimp, oysters, clams, crab, scallops, and more. They’re also a great source of high-quality protein and contain all nine essential amino acids.
5. Get your daily dose of vitamins
Vitamins are essential for good health. But your body’s ability to absorb vitamins from natural intakes decreases as you age. If you’re over 40 and have been feeling run down lately, try taking a multivitamin to boost your energy levels. But talk to your doctor first, especially if you take other supplements or medications.
6. Stay away from simple carbs
Simple carbohydrates are straightforward to digest and convert into energy. They include foods like white bread, potatoes, pasta, and rice. The problem is that these foods also contain a lot of sugar, which causes an insulin spike when eaten and then a crash when it wears off.
This is bad for anyone’s health, especially for older men who have trouble maintaining their blood sugar levels.
7. Eat foods high in fiber & Don’t forget to drink water
If you’re over 40, it’s especially important to make sure that the majority of your diet is made up of foods with high-fiber content.
Fiber helps keep you regular and reduces the risk of cancer. It also improves blood sugar and cholesterol levels, which are especially important to watch as you age. Fiber-rich foods include whole grains such as whole wheat bread and brown rice, fruits such as apples and pears, vegetables like carrots or broccoli, and pretty much anything that isn’t processed.
Drink plenty of water as it helps flush out waste from your system and carries nutrients to your organs and tissues. It also keeps you hydrated, which can help you avoid headaches, fatigue, and other symptoms of dehydration.
The National Academy of Medicine recommends that men over 40 drink about 13 cups or 104 ounces of water daily for good health.
The above-outlined tips will help you to keep a healthy body by eating the right foods, planning appropriate diets, and allowing your body to adjust to new routines. So, what are you waiting for? Start your journey to a healthy lifestyle today!
—