Eat healthy food amounts and you will meet your full nutrition needs and keep your weight under control. About half your calories should be in carbs, with the other half split between protein and fat, but the total number of calories should be managed according to your gender, age and activity levels.
Calorie Calculating
Manage your total calorie intake by reading food nutrition labels and knowing your weight and activity level. The University of Maryland Medical Center states that women who are relatively inactive should only eat about 10 calories per pound of their own body weight. Inactive men can take in 13 calories per pound. With at least a half-hour of brisk walking or cycling daily, those amounts climb to 12 calories per pound for women and 15 calories per pound for men. Total calorie intake for children range from about 1,200 calories daily for 2 to 3 years of age to as much as 3,000 calories per day for an active, growing teen boy.
Carbs With Benefits
Take in healthy carbs by eating plenty of fresh produce and whole-grain foods. MyPyramid.gov states that by eating the equivalent of four slices of whole-grain bread, 3 cups of veggies and 2 cups of fresh fruit daily, you should get plenty of healthy carbs as a man. The complex carbs in whole-grain foods provide long-lasting energy, while the simple carbs in fruits and veggies give quick energy that must be renewed every day. Eating this much whole-grain food and fresh produce should also supply the 38g of dietary fiber needed daily for good digestion.
Plenty of Protein
You can get the protein you need by eating fish, poultry, nuts, seeds and legumes. The Harvard School of Public Health states that by choosing fish such as salmon rather than red meat, you will get needed protein without unnecessary fat. Eat about 5 oz. to 6 oz. daily of meat, beans, poultry and fish. Fatty fish such as salmon, trout and herring supply heart-healthy omega-3 fatty acids.
Dairy Products
Low-fat dairy products provide calcium for strong bones as well as fat-soluble vitamins A, K, E and D. MyPyramid.gov says that you should eat about 3 cups of milk products daily. Choose low-fat or no-fat milk, yogurt and other dairy products so you don't take in too much cholesterol-building fat. Steer clear of whole milk and ice cream that delivers too much fat with the protein.
Member Comments