Men's and women's bodies have different nutritional, caloric and energy requirements. As such, men need to account for these changes when trying to lose weight or simply eat healthier. Though general guidelines, such as avoiding high-fat foods and increasing physical activity, for losing weight may remain the same between men and women, there are certain dietary guidelines that men should follow to ensure proper nutrition and support while losing weight.
Foods
The USDA states that a healthy diet for men is one that includes lean meats, poultry, fish, beans, eggs and nuts. It should emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and be low in saturated fats, trans fats, cholesterol, salt and added sugars. The USDA also recommends eating a variety of dark green, red and orange vegetables, beans and peas. The USDA says that you should choose seafood over poultry at times and replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories.
Caloric Requirements
HealthGuidance.org states that eating three meals a day with a snack twice a day is best. Men should aim for 400 to 600 calories per meal and limit snacks to 100 to 200 calories. Men who want to lose weight should aim for 2,200 calories daily, according to HealthGuidance.org.
Men vs. Women
Men will have higher calorie allowances for women because men have 10 to 20 percent more muscle than women, states the American Dietetic Association. Therefore, men's appetites and energy needs are bigger. Also, women tend to put extra weight on in their hips, thighs and legs, but men will gain weight around the middle.
Alcohol
The Weight-Control Information Network states that a single shot of liquor, or 2 oz., can contain about 125 calories. A 5 oz. glass of wine or a 12 oz. glass of beer can contain 160 calories. Alcohol can be part of a healthy lifestyle, but be sure that you are not getting too many calories from alcohol. The USDA recommends drinking alcohol in moderation -- up to two drinks per day for men.
Portion Control
As portions have grown over the years, so have expectations of how much food people should get. Use smaller plates to fool your eye into thinking the food is bigger. Drink a glass of water before each meal to feel full. Read nutrition labels to determine how much one serving is before eating a food, and measure it out to help control portions.
References
- Weight-control Information Network: Getting on Track -- Physical Activity and Healthy Eating for Men
- HelpGuide.org: Healthy Eating -- Easy Tips for Planning a Healthy Diet and Sticking to It
- USDA Dietary Guidelines: Executive Summary
- Health Guidance: What is Your Ideal Calorie Intake?
- American Dietetic Association: Different Diets for Men Versus Women?
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