Men need to watch what they eat, just as much as their female counterparts. In today's busy world, a man is going all day long--he may not have time to stop for lunch when he's rushing from one meeting to the next. He needs a meal plan designed for his need for a higher caloric count, as well as meals that are more substantial than a salad and bottled water.
The Meal Plan That Has It All for Men
The Meal Plan That Has it All started for women and was designed to offer her menus equaling 1,800 calories a day. Men can now benefit from this meal plan--called The Meal Plan That Has it All for Men. This plan has added 400 calories, which meets the caloric needs of the men who use this dietary plan, according to "Good Housekeeping."
Breakfast on this plan includes 1 cup of Cheerios, 1/2 cup of fresh or frozen berries, 1 cup of low-fat or fat-free milk, one whole-grain English muffin, topped with 2 tsp. light butter or margarine and an optional cup of coffee.
Lunch consists of a whole-wheat pita sandwich, baby carrots and a banana. Your afternoon snack is 8 ounces of fat-free plain or light yogurt and three vanilla wafers.
Dinner is fish, brown rice, sliced asparagus spears, a salad and light ice cream. Drink water or a no-calorie beverage.
Nutrition for Older Men
Older men need to pay attention to diet in order to maintain good health, writes the American Dietetic Association. To this end, the older male needs three servings of calcium and vitamin D per day. He can get these nutrients from dark green, leafy vegetables and canned fish containing soft bones, such as salmon. He should also include low-fat or fat-free milk and yogurt. Vitamin D-fortified cereals and fruit juices are another addition to a sensible diet.
The older man needs 30 grams of fiber per day; whole grains, vegetables and fruits are good sources of dietary fiber. Foods with potassium include fat-free or low-fat yogurt and milk, vegetables and fruits.
Older men should not neglect weight control--they need to limit fat calories. The ideal percentage of fat calories should be within 20 to 35 percent of the total caloric intake. Good sources of healthy fats include extra-virgin olive oil, walnuts, almonds and canola oil.
The One-Day Super Diet
This diet plan is low in calories, but is full of foods that satisfy your hunger while helping you keep your weight under control--or get it under control. This meal plan takes into account those times when you're too busy to eat or when you've overindulged.
Men who try to cut back on calories, then get so hungry they gorge the next day benefit from this diet plan, according to "Good Housekeeping." Choosing the right foods on this diet is critical, says Barbara Rolls, Ph.D, and author of "The Volumetrics Eating Plan." Men who follow this diet plan choose one menu from four selections on the One-Day Super Diet. One sample breakfast includes whole-grain toaster waffles with low-fat plain yogurt or light yogurt and fruit, such as raspberries. One lunch menu includes half of a 19-ounce can of lentil soup garnished with feta cheese and flavored with lemon juice and dried dill and a pasta salad.
A sample dinner menu from this diet can include shrimp and pasta and 1 1/2 cups steamed green beans tossed with 1 tsp. butter or olive oil along with a sprinkle of lemon juice.
A snack could include 1/2 cup of light ice cream, 50 thin pretzel sticks, a granola bar or a mini bag of popcorn.
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