When women tend to be bothered of obesity problem, men tend to not take it as big deals. It makes some men eat freely as they want without really thinking about gaining weight, high calories intakes, and others. However, nowadays the number of people with health problems such as diabetes, heart diseases, strokes, and other programs are then increasing. For this reason, many men have started to manage their eating pattern.
Well, actually taking healthy and balance diet is also important not only for men, but also for women to prevent all of those deathly illness from attacking you. However, since the biological condition of men and women are completely different, they also need different nutrition requirements. The differences in physical conditions make balanced diet for men different from one for women. So, what nutrition should be eaten by men to get healthy, balanced diet? Here you can get the list of what you should consume.
Fruits and Vegetables
These foods are really important to support the healthy balanced diet of men. Commonly, the recommended daily needs for men are around 5-6 servings however latest researches show that the men could take the benefits of 8-10 servings per day. Vegetables and fruits are excellent sources of nutritional punch. Besides, fruits and also veggie also contain high amount of fiber as well as low in fat and calories.
Try to start it by choosing vegetables and fruits you like the best. You can choose orange, apple, pears, kiwi, or other fruits you like the most. For the vegetable, you can choose lettuce, broccoli, cauliflower and many more. You can eat it raw or process it into juice, salad or other.
Poultry and Dairy Products
Usually, men have plenty support of protein due to their intake of the red meat. Nevertheless, you can make your diet more balanced by varying your red meat intakes with other protein sources. For example, you can eat red meats for only once or twice a week and mix it with the other sources of protein such as chicken, fish, turkey, and also beans. By varying the sources of the protein, you could reduce the risk of excessive cholesterol and fat from the red meat consumption.
The way you cook the meals will also create high influences. Instead of frying your eggs, you can boil or poach it so the excessive fat from the frying oil could be reduced significantly. Mix the sources of the protein so you can make your diet more balanced naturally. For the dairy products, you can choose low-fat milk, yogurt, or cottage cheese and have one of them around 2-4 servings a day. Again, you can vary it to make your diet balanced and also to prevent boredom in eating the same foods all the times.
Whole Grain
Along with those foods, you should also eat whole grain for 4-6 servings per day. You can have it in form of whole grain bread or hot/cold cereal. So if you are going to make burger or sandwich, make sure to use whole grain bread/bun. Whole grain provides more fibers than white bread. It will be great to support healthy and balanced diet without increasing your weight.
Drink a Lot
Along with those foods, you also need to drink enough water to support your metabolic system. Drink minimally 64 ounces of water per day and simply divide it into eight glasses. Besides, some healthy drinking such as herbal tea or 100-percent fruit juices is also recommended. In contrary, you need to limit the intake of coffee and also alcohol since it contains more dangerous substances instead of beneficial ones. Soda is also listed to the must-avoid types of drinking due to the high amount of sugar contained in this drink.
