The foods you eat reflect the way your body looks. Keeping a healthy weight does not have to be a challenge when you know what foods to eat. Eating healthy will also reduce your health risks. The National Institutes of Diabetes and Digestive and Kidney Disease found that 72.3 percent of men have a body mass index that is considered to be overweight.
Calories
All men should include proteins, carbohydrates and fats into their diets. However, the caloric content of your diet will determine whether or not you will lose weight. The United States Department of Agriculture suggests that men should consume 2,200 calories. Losing weight is all about creating a caloric deficit. In order to lose a pound you must burn 3,500 calories. Cutting 500 calories from your diet a day will result in a 1-lb. weight loss each week. According to the American Heart Association, a man should not eat less than 1,500 calories each day.
Fats
Fats have a place in your healthy diet. Choosing to eat healthy fats like monounsaturated and polyunsaturated fats will help with your weight loss. Saturated fats and trans fats should be avoided. Saturated fats are found in animal products like whole milk foods and red meats. Trans fats are found in processed foods and fast foods. Healthy fats like olive oils, nuts and avocados should make up 20 percent of your diet.
Carbohydrates
Carbohydrates are needed to give your body energy. Choosing healthy carbohydrates like whole grains, fruits and vegetables will help with your weight loss. The USDA recommends having six to 10 servings of grains a day. A serving of grains is one piece of bread, 1/2 cup of pasta or 1 cup of cereal. Whole grains contain more nutrients than white breads that can be used by the body. Whole grains also contain fiber which will keep you full longer and prevent overeating. Two to four servings of both fruits and vegetables should also be consumed daily.
Proteins
Protein-rich foods are needed in your weight-loss diet because they will help build and repair muscle as well as create a feeling of fullness. Lean meats like chicken and turkey as well as fish are all healthy protein sources. Beans, nuts and low-fat dairy products also contain protein. The USDA recommends eating two to three servings of dairy products and two to three servings of meats and beans.
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