According to the Mayo Clinic, a man increases his chance for a longer life by combining a healthy weight with exercise three to five days each week. Choose a diet rich in vegetables, fish, whole grains, fiber and fruit to help keep the weight off, as well as avoid several health threats common among men.
Significance
The Centers for Disease Control and Prevention, or CDC, reports that men who are overweight are more at risk for serious health threats, including heart disease and several types of cancer. Your doctor can help determine how much weight you may need to lose by using a body mass index, or BMI, formula based on your height and weight. Men with a BMI of 30 or higher are considered obese.
Vegetables
The healthiest weight-loss vegetables include kale, spinach and Brussels sprouts, according to Reader's Digest.com. Other vegetables recommended for a healthy diet include alfalfa sprouts, broccoli, beets and red bell peppers. Vegetables such as artichokes, spinach and cabbage are high in antioxidants that fight toxins in your body. Choose dark, leafy greens when possible.
Fruits
The Harvard School of Public Health advises men to consume at least nine servings, or 4.5 cups, or fruits daily as part of a healthy diet. Eat ½ cup of dried fruit to get the equivalent of 1 cup of regular fruit. Give your body the right amount of nutrients by selecting fruits of different colors, as no single fruit contains everything you need. Fruits high in antioxidants include apples with the peel, cherries, oranges, kiwi and avocados.
Whole Grains
Your waistline benefits through the consumption of whole grains that are low in fat, but rich in vitamins and minerals. Whole grains such as barley, brown rice and oatmeal contain potassium and magnesium and are better than refined grains because they still contain the germ and bran, according to the Mayo Clinic. Whole grains also give your body a longer feeling or fullness, which helps prevent overeating and obesity.
Fish
Fish such as salmon, herring, tuna and some trout can aid your weight-loss efforts, as well as keep your body rich in omega-3 fatty acids, says the American Heart Association. Omega-3 acids are unsaturated fats that lower cholesterol and blood pressure and lessen your likelihood of heart disease. Fish from the sea typically have more omega-3 acids than freshwater fish. Eat fish with omega-3 acids at least twice weekly as part of your healthy diet.
Fiber
Eat black beans and lima beans, which are high in fiber, along with plenty of water each day, to ensure food moves easily through your digestive tract. Add up to 38 grams of fiber to your daily weight-loss diet to help lower your chance of diabetes and heart disease, says the Mayo Clinic. Other sources of high fiber include artichokes and peas, as well as apples and pears with the skin on.
Considerations
Keep your weight-loss diet free of foods high in sodium and saturated fat. Trans fats, found in many baked goods, should also be avoided. Notify your doctor before starting any diet, especially if you have existing health conditions. Your doctor can also provide a referral to a nutritionist who can help you plan a healthy diet.
References
- Mayo Clinic: Men's health--Preventing your top 10 threats
- Reader's Digest.com: 10 Best Antioxidant-Rich Vegetables
- Harvard School of Public Health: Vegetables and Fruits--Get Plenty Every Day
- Mayo Clinic: Whole grains--Hearty options for a healthy diet
- American Heart Association: Fish and Omega-3 Fatty Acids
- Mayo Clinic: High-Fiber Foods
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