A healthy, balanced diet is an essential part of your overall health and wellness. Obesity is on the rise, cardiovascular disease is the number one killer of adults and there are more cases of type II diabetes each year, according to the American College of Sports Medicine. The foods that you eat play a role in the management and prevention of all these conditions. A male diet plan includes all of the essential nutrients and helps your body function properly.
Carbohydrates
Carbohydrates often have the stigma of causing obesity, so men and women will severely cut their carbohydrate intake in the quest for improved health. However, carbohydrates are an essential macro-nutrient for your body. Their role is to provide energy at a cellular level so that you can function. The types of carbohydrates you eat are important. Consume 40 to 60 percent of your total calories from carbohydrates. Choose complex carbohydrates such as whole grain cereals and breads, legumes, beans and potatoes over processed or refined products.
Protein
Most men do not have a problem consuming enough protein, according to Mission Health System. Your total diet should be about 15 to 30 percent protein. An adult man who performs recreational exercise should consume approximately .5 to .7 grams of protein per pound of body weight. If you are attempting to build muscle or are an endurance exerciser, you are advised to consume .6 to .9 grams per pound of body weight. Choose lean sources of beef, poultry or fish to keep saturated fat consumption low. Other good options are low-fat dairy, eggs, almonds, peanut butter or beans.
Fats
You need to consume some fat as part of a healthy diet. If you do not eat enough, your body will hoard the fat it does have and break down other tissues for energy. However you want to keep your saturated fat intake low and consume the majority of your fat calories from heart-healthy, unsaturated fats. Good choices are olive or nut oils, nuts and avocados. Keep your total intake 10 to 30 percent of your total calories.
Fruits and Vegetables
Fruits and vegetables provide vitamins and minerals for your body. They can also be a source of carbohydrate, fiber and antioxidants. The U.S. Department of Agriculture advises adult men to consume 2.5 to 3 cups of vegetables and 2 cups of fruit each day as part of a healthy diet. Fresh fruits and vegetables are the best choice, but those canned in water or their own juice and frozen are acceptable.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- Mission Health System: Diet & Nutrition for Men
- United States Department of Agriculture: Inside the Pyramid
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
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