Good nutrition, the right balance of foods and correct number of calories, is important for all men. The exact number of calories you need and the specific nutrients your body requires varies from person to person--age, activity level and overall health are all determining factors in determining your optimal nutritional plan. However, there are some general guidelines most men should follow.
Significance
A healthy diet is what allows you to feel your best and work to the best of your ability. Eating right keeps your body at an acceptable weight and helps to reduce the risk of chronic diseases, such as high blood pressure and diabetes. A well-balanced diet also helps improve your mood and reduces your risk for depression.
Calories
To maintain your weight over time, you need to burn as many calories as you are consuming. Most men should consume between 2,200 and 2,800 calories daily in order to maintain a healthy weight. If you are looking to lose weight, slow weight loss--about 1/2 to 1 lb. a week--is the safest and most effective approach. In order to lose 1 lb., you must burn 3,500 calories more than you eat, or about 500 calories daily over the course of one week. The Calorie Control Council recommends reducing your calories by 300 a day, and burning an additional 200 calories through exercise.
Nutrition Goals
Men should eat 6 to 8 oz. of grains--bread, rice and pasta--daily. They should eat 2-1/2 to 3 cups of fruits and vegetables, in a variety of forms and colors. Also recommended are 3 cups of milk 5-1/2 to 6 oz. of lean meat, such as chicken, beef or tofu; and 6 to 7 tsp. of oils daily. If you meet your nutritional goals, the USDA recommends consuming no more than 100 to 300 additional calories in sweet treats or alcoholic beverages.
Foods to Eat
A well-balanced should include lean proteins, such as chicken, lean ground beef and tofu; dairy, such as low-fat cheeses or yogurts; and whole grains found in bread, rice and pasta. Fruits and vegetables provide fiber to keep the bowels regular. Also important to maintain regularity are foods that contain magnesium, like soybeans, raisins, dates and beets. Some foods have benefits that are specific to men's health. For example, oysters provide zinc, which may protect against cell damage that leads to prostate cancer. Zinc also improves the function of the reproductive system and sperm count. Carrots, pumpkin and red pepper contain beta-carotene, which may help reduce the risk of an enlarged prostate.
Considerations
Younger men burn more calories than older men, so it may be necessary for younger men to consume more food. Additionally, certain health conditions may require a specific diet. Ask your doctor or a nutritionist for diet advice that is appropriate for your particular health and current weight.
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