Men have more body weight, more muscles, and more massive bones. And it turns out that men also need to monitor their diet to prevent muscle loss, erectile dysfunction, prostate cancer, baldness, and other misfortunes. That’s why today we’re going to talk about healthy eating for men.
Men, as a rule, are not interested in healthy eating, but every woman wants her man to eat healthily. But the most important thing is that it should also be tasty.
Basic principles of healthy eating for men
The male body needs more energy than the female one.
This is dictated by the fact that a man is a priori more active and often his work requires great physical strength.
A man’s weight is higher than a woman’s due to the greater amount of muscle tissue, and therefore even a basic metabolic rate requires more calories than a woman’s.
The caloric intake for a man is about 3300 – 3500 kcal. This is for men not engaged in heavy physical labor.
Many people already know that carbohydrates provide the bulk of energy value, but it is important to understand that they must also be of high quality. It is better to have complex carbohydrates – vegetables, fruits, grains, and cereals.
Fats also provide powerful energy, and it is better to have mostly vegetable fats – sunflower seeds, nuts, olives, avocados, and any vegetable oils. Butter is also not harmful to a healthy body, you just always need to stick to the norm.
Fatty fish also contains useful energy, along with fat-soluble vitamins and omega-3 acids that are good for skin, hair, and nails.
Men need more protein than women.
About 90-100 g of protein per day is required for men engaged in medium-duty work. This is also due to the structure of the body, plus protein is needed to maintain muscle tissue, for its activity, proper functioning, and repair of muscle cells.
But protein is important not only for muscle tissue. It also regulates metabolism, participates in the formation of nerve cell impulses to transmit signals to the brain, and is involved in regulating hormonal levels.
The right protein will be provided by lean meat (veal, chicken, rabbit meat), dairy products (milk, kefir, yogurt, cottage cheese), nuts (walnuts, peanuts, almonds, cashews), and green leafy vegetables.
Certain foods are required for the proper functioning of the male reproductive system
These are foods rich in protein, as well as foods rich in vitamin E, zinc, selenium, and phosphorus. These are all foods that contribute to the production of testosterone, the male hormone. Zinc is of primary importance, and a man may even face impotence if he has insufficient amounts of it.
What foods should men consume in limited quantities?
These are the foods that, firstly, stimulate the production of female hormones (peas, beans, lentils, soybeans, foods with vegetable protein – sausages, sausages, convenience foods, beer, instant coffee), and secondly, foods that do not do the body any good – foods with chemical additives, highly processed foods – fast food, sweet sodas, confectionery with empty sugars.
It is important to understand that a healthy diet for men includes not only the three points listed above, but also the correct distribution of food throughout the day – a mandatory breakfast, a complex lunch with meat, and a not-too-hearty dinner no later than 2 hours before bedtime.