The stereotype of men as big eaters or as "meat and potato" guys is a common one, but when men live up to it, the result may be damaging to their health. According to Brown University's Health Services, four of the 10 leading causes of death are directly related to diet. They are heart disease, cancer, stroke and diabetes. Healthy eating habits will help to prevent these problems and others.
Reduce Meat Intake
Food from animal sources, particularly meat, is high in total fat, saturated fat and cholesterol -- all risk factors for cardiovascular disease. MedlinePlus recommends eating no more than one serving of lean meat, such as skinless chicken breast, each day. Grilled or baked fish, such as salmon, is a good choice two or three times a week. Beans, good vegetable sources of protein, are another good substitute for meat. Avoid beef, pork, lamb and organ meats -- all high in fat and cholesterol.
A high intake of saturated and monounsaturated fats may cause cardiovascular problems and excess weight, in addition to contributing to reduced sperm count, warns MedlinePlus. Lead researcher Dr. Jill Attaman, who conducted a study on men at the Massachusetts General Hospital Fertility Center in Boston, reported that men who consumed the most saturated fat had 41 percent fewer sperm than men who ate the least. Men who consumed the most monounsaturated fat had 46 percent less sperm than men who ate the least.
Eat More Whole Grains, Vegetables and Fruit
Brown University recommends eating whole grains, vegetables and fruit to boost fiber intake. Fiber helps protect against cardiovascular disease and cancer. Whole grains, vegetables and fruit play a major role in weight control because, not only are they filling, they are generally low in calories. Limit starchy vegetables, such as potatoes, and increase your intake of colorful vegetables, such as broccoli, spinach, sweet potatoes and peppers. Bright colors in vegetables are an indicator of antioxidants and other nutrients.
Limit Alcohol Intake
The guideline for safe alcohol consumption is no more than two drinks per day for men. Excess intake contributes to cardiovascular disease, cancer, osteoporosis and weight gain, according to Brown University. It also contributes to liver and kidney problems, erectile dysfunction and injury or death by accidents and violence. Men who have gout should avoid beer and hard liquor completely.
Control Portions
Learn to recognize true portions. According to MayoClinic.com, a serving of meat or fish is about the size of a deck of cards; a serving of pasta or dry cereal is the size of a hockey puck; and a serving of fresh fruit is the size of a tennis ball. Serve yourself true portions and then chew slowly to give your brain time to realize you've had enough. Excess weight isn't good anywhere on your body, but abdominal fat is the most dangerous. According to MayoClinic.com, men accumulate "belly fat" more than women. Abdominal fat increases the risk of cardiovascular disease, cancer, type 2 diabetes, low "good" cholesterol, high triglycerides and sleep apnea. Reduce weight and belly fat by eating less and exercising more.
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