Men can eat a variety of foods while on a diet. Just because you have the goal of losing weight doesn't mean you can't enjoy food. While you will have to give up some of your favorite fast food restaurants and sugary treats, there are plenty of healthy and delicious alternatives to satisfy your palette.
Whole Foods
In his bestselling book "In Defense of Food," nutrition writer Michael Pollen summed up his diet advice in two words, "Eat food." What he meant by this is that the healthiest dietary choice you can make is to eat food in as close to its natural state as possible. For instance, an apple is a whole natural food. Apple strudel is not. Wild caught salmon is a natural food, while fish sticks are a manmade concoction.
Avoid Processed Foods
Processed foods are the opposite of whole natural foods. Processed foods are bits and pieces of different food items, salts, sugars, preservatives and cooking oils. A good example of processed food is potato chips or candy bars. If the food comes in any type of packaging, such as a bag, can or box, it is likely that it has undergone some processing. Processed foods are unhealthy as they lack essential vitamin and mineral components that whole foods have.
What to Eat
A diet rich in whole foods includes lots of vegetables, fruits, fish and lean meat. Spinach, kale and other green leafy vegetables are excellent sources of vitamins and nutrients. Root vegetables such as squash, onions and carrots are natural sources of carbohydrates. Health physiologist Dr. Loren Cordain recommends eating lean meats such as chicken and turkey, while avoiding processed meats, like hot dogs and many types of cold cuts. Fruits like banana's, pears, and especially berries, are great sources of natural sugar and can be eaten as a snack or dessert.
Sample Meal Plans
A healthy breakfast would be an omelette with onions, mushrooms and spinach. Drink water or tea and have a side of fruit instead of a donut. Lunch could consist of a vegetable salad with a side of chicken. For snacks throughout the day go with your favorite fruits or nuts. Walnuts or almonds are high in protein and carbohydrates. A nutritious dinner can include vegetable salad, a piece of fresh water fish such as salmon or mackerel, and a side of sweet potatoes. Another option would be grass fed beef steak with a side of squash.
References
- "In Defense of Food"; Michael Pollen; 2008
- "The Paleo Diet"; Dr. Loren Cordain; 2002
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