It is not easy to follow a healthy diet these days. There are so many junk foods options out there tempting a man to just shrink, eat what he likes and leave his health to fate. An appropriate amount of nutritious diet can also improve men's health and help them to maintain a healthy routine. There are so many specific foods that not only generally improve men's health, but also help to prevent cancer, reduce heart disease risk, and boost their overall energy.
Nutritional needs for men vary depending on age and level of physical activity. Younger men generally need to consume more calories than older men, but they still need to eat a varied, balanced diet.
It's important to know your specific nutritional needs for your age and to design an eating pattern that's appropriate for you. If you combine your meal plan with some regular physical activity, you are on your way to good health.
19 to 50 years
To change your appearance by building muscle, remember that you don't need to overdo it: Most men need 0.84 grams of protein per kilogram of body weight per day, which is 60 grams per day for an 80 kg man.
50 to 71 years
Your nutritional needs have changed according to age. As get older, the key is choosing foods that give you bang for your buck—that is, foods that are rich in nutrients, without excessive kilojoules.
71 + years
At this age, you need slightly fewer grain foods and slightly more dairy foods and their substitutes, such as milk, cottage cheese, yogurt, and calcium-rich rice milk.
(Men's nutrition needs 2017)
(Survey: US adults changing eating habits during COVID-19, 2020)
Men are most at risk of developing diet-related problems:
Men have approximately 1.5 – 2 times the death rate of total cardiovascular diseases as women.
Men have approximately 1.5 times the death rate of total cancers compared to women.
Men have approximately 2 times the death rate of total lung cancer compared to women.
Men have approximately 1.5 times the death rate of toal colorectal cancer as women.
(Nutrition in Men, 2006)
Some of the Essential Nutrients Requirement for Men
A healthy diet is one that gives your body everything it needs for good health, including macronutrients (carbohydrates, fats, and proteins), micronutrients (vitamins and minerals), fiber, and water.
It is common for men to lack certain essential elements in their diet, including:
Vitamin D – It reduces inflammation in the arteries and strengthens the skeleton, but all people, not just men, can be deficient in it because they don’t get enough sunlight. Some foods that are rich sources include oily fish (like salmon), meat, eggs, dairy and mushrooms.
Magnesium – Magnesium is involved in more than 300 processes in your body. Low levels of magnesium may increase your risk of heart disease. Studies say most men consume only about 80 percent of the recommended daily magnesium. Indian Veggies or fruits are great sources of magnesium, but it can be hard to get all you need from food alone.
Vitamin B12 – Meat, poultry, eggs, fish and shellfish, cheese, yoghurt and milk, and fortified cereals are good sources of Vitamin B12.
Potassium – Potassium the essential mineral helps your body cells use glucose for energy. Many men don’t consume enough. Potassium works to lower sodium in the blood. Potatoes, avocados and bananas are excellent sources of potassium.
Iodine – To produce the hormones T3 and T4 your thyroid glands need iodine , both of the hormones help to control how to burn calories. Insufficient levels of iodine may make you gain weight and feel fatigued. Milk, yoghurt and eggs are good sources of iodine, ("Men’s nutrition needs," n.d.)
Ways to maintain a healthy lifestyle
Good nutrition is key to helping us feel our best and maintain our health. However, our lifestyles can be quite hectic and fast-paced, leaving us with little time to focus on eating well. Enjoy the variety of nutritious foods
Eat plenty of vegetables, legumes and fruits
Eat plenty of cereals, preferably wholegrain
Include lean meat, fish, poultry and/or alternatives
Include milks, yoghurts, cheeses and/or alternatives
Drink Plenty of water
Limited Saturated Fat
Choose foods low in salt
Alcohol in limit if you choose to drink
Consume only moderate amounts of sugars and food containing added sugar
(Men’s Health Survey Report, 2014)
Nutrition and Reproduction
Nutrition has a significant impact on male reproductive function. Physical issues which cause low libido include low testosterone, too little or too much exercise, and alcohol, prescription medicines, and drug use. Psychological issues include stress, depression, and problems in your relationship. 4 out of 10 men over age 45 have low testosterone. (Revving Up Low Libido, 2008).
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Men's nutrition needs. Men's nutrition needs - Better Health Channel. (n.d.). https://www.betterhealth.vic.gov.au/health/HealthyLiving/Mens-nutrition-needs.
Men's health: Building a healthy diet - Men's health center - EverydayHealth.com. (2009, June 3). EverydayHealth.com. https://www.everydayhealth.com/mens-health/building-a-healthy-diet.aspx
Men's health and power nutrition. (n.d.). Nutrition For Your Body - Nutritional Information and Supplements. https://www.nfb.ie/nutrition/men.html
Men’s Health Survey Report. (2014, July 28). https://menshealthfoundation.ca/. https://menshealthfoundation.ca/wp-content/uploads/2014/07/menshealthbehaviour-1.png
Nutrition in men. (2006, May 3). HealthEngine Blog. https://healthengine.com.au/info/nutrition-in-men
Revving Up Low Libido. (2008, January 22). WebMD. https://www.webmd.com/men/features/revving-up-low-libido
Survey: US adults changing eating habits during COVID-19. (2020, June 24). https://www.healio.com/. https://www.healio.com/~/media/slack-news/fm_im/misc/infographics/2020/june/pc0620webster_graphic_01.jpg