As a general rule of thumb, men are more prone to smoking, drinking, and drug abuse than women. Though they’re alike in many ways, almost everything varies from their lifestyle choices to their eating habits. There has never been a one-size-fits-all approach when it comes to health – especially for men. Women tend to choose healthier alternatives than men, and men, not so fortunate. They might miss their regular checkups and ditch the medical care, which leaves them at an increased risk of developing chronic ailments.
According to the Academy of Nutrition and Diabetes, the level of testosterone (male hormone) starts declining around the middle ages, which becomes a reason for weight gain and obesity. Therefore, it is necessary for men to consider nutritious food.
Eating healthy offers much more than just good health. It also helps regulate your metabolism and keeps your weight in check. Also, it helps to increase your overall life quality by improving your mental, emotional, and physical health. Here is how you can eat healthily and avoid the foods that put your health at stake.
Foods Every Man Should Definitely EAT
Since the energy requirements of every individual vary from person to person, you still need to stick to some cardinal foods to achieve a balanced-diet goal.
· Vegetables and Fruits
Vegetables and fruits are packed with essential nutrients that are not produced in the human body. These are valuable sources of vitamins, minerals, and phytochemicals. Make sure your everyday diet contains greens (spinach, lettuce, broccoli, avocado), peppers (green, red, yellow), legumes (peas, bean sprouts) and starch (corn and potatoes).
It’s better to eat them fresh and cooked at a lower heat, so to preserve their nutritional content. You can use low-sodium canned vegetables too. As for fruits, you can include banana and a variety of berries. Try using 100% fresh juice as well.
Eating 3 eggs (hardboiled) daily guarantee the great amount of omega-3s and important fat-soluble vitamins. You can boost your energy levels by having eggs in your breakfast. You will notice the difference soon.
· Healthy Oils
Healthy oils usually have a high percentage of mono- and polyunsaturated fats and a liquid at room temperatures. Using neutral oils such as olive, canola, or sunflower oil reduces your rate of attracting heart-related diseases.
· Lean Meat
Excessive meat consumption can harm your health in unimaginable ways. By lean meat, we mean seafood, which includes fish, shrimps, oysters and such. For a grown man, two to three servings of fish and other seafood are recommended.
· Whole grains And Cereals
Whole grains and cereals (including wheat, barley, oats, quinoa, rice, and corn) are highly recommended for a healthy diet. The former is packed with fiber and promise great benefits when taken within the daily consumption limit. Make sure you avoid refined grains because they are extracted from bran and germ, which are ultimate sources of dietary fiber, iron, magnesium, and other nutrients.
Including several nuts in your diet can help you reduce the risk of multiple metabolic and chronic diseases. Plus, they also help you curb your hunger and let you stay satiated for longer periods. You can include almonds, pistachios, walnuts, cashews, pecan, macadamia and other nut varieties in your diet.
· Low-fat Dairy
Dairy is necessary, but we obviously have to choose healthier alternatives. Go for low-fat/no-fat animal-based yogurt, milk, and cheese. Keep the plant-based milk separate from this category.
Foods Every Man Should Reduce Eating/AVOID
· Sugary Beverages
Added sugars are the most destructive of the calories out there in the nutrition chart. These are also the most reported obesity and diabetes-causing agents. Once you get addicted to the sugary beverages, there is a lower chance of cutting them out of your diet. However, you can start reducing the intake of these empty-calories drinks by replacing them with natural alternatives.
If you don’t drink alcohol, that’s best, but if you drink, try reducing its consumption. Excessive alcohol consumption can leave you prone to toxification of liver and cancer of multiple organs. However, the Centers for Disease Control and Prevention (CDC) recommends an optimum of two drinks per day for men.
· Fast Food
Fried food is loaded with saturated fat that can unload into your arteries and leave you vulnerable to bat buildup in your blood vessels. If you love fast food and can’t imagine a life without it, make sure you slowly reduce the intake of it.
· Excessive Carbs
Processed plant food, such as corn and potato chips are still a threat to your overall health. In addition to the destructive impacts, these are high in calories and can lead to weight gain. When potatoes are fried, roasted or baked, they contain carcinogenic compounds, which is why it is highly important to reduce their intake.
· Processed animal products
Whether it is meat or dairy, the nutrition of all it turns sour when it is processed. There is evidence that reports of the increased rate of metabolic diseases as well as other chronic illnesses. You can try unprocessed meat as an alternative, so to gear your life towards a better course.
· Bakery Items
A cookie or a piece of cake can’t seem to harm your health that much, but excessive consumption of cookies, pastries, and cakes can lead to deleterious effects on your health. They contain refined flour, added sugars, trans fat and saturated fats that later become some serious metabolic load.
· Ice cream
No matter how much ice cream you love, it is still a delicious form of junk food. There are added sugars, calories, and processed dairy that can keep adding to your calorie count.
With the list above, it is hoped that you will take care of your health and take a cruise towards the bounties of life, because, in the end, it is all that matters. Your health is an asset; take good care of it!
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