Get the facts about how to look and feel better – 10 tips for men’s health
Nutrition Education Series
Take charge of your eating habits by choosing the types and amounts of foods you need. Make your food choices a priority and be physically active so you can be healthy and happy.
|magic foods do not exist
Let’s face it, there’s no such thing as the perfect food. There are some foods men need to eat such as fruits and vegetables, whole grains, protein (beans, eggs, or lean meats) and dairy (1% milk). And, with the right foods, you’ll get nutrients you need for good health – including magnesium, potassium, calcium, vitamin D, fiber, and protein.
|find out what men need to eat
Men’s energy needs differ from women’s, especially active men. Do some research and find out exactly how much and what type of foods you need to eat, based on your height, weight, age, and physical activity level. See some great recommendations below.
|if it’s there, you’ll eat it
Yes, even nutritious food! Keep healthy foods in your kitchen that need little preparation. Keep your fridge filled with carrots, apples, oranges, low-fat yogurt, and eggs. Stock up on fresh, canned, or frozen vegetables and fruits, lean meats, canned beans, and tuna or salmon. Find healthier heat-and eat options to replace heating up a frozen pizza.
|get beyond survival cooking
Start cooking more often. Try steaming vegetables, roasting a chicken, and making a tasty veggie sauce for spaghetti from scratch. Eating your own home-cooked meals allows you to control what and how much you eat.
|whole grains help you feel full
Make sure half your grains are whole grains. Whole grains can help give you a feeling of fullness and add key nutrients your body needs. Choose whole-wheat breads, pasta, and crackers; brown rice; and oatmeal instead of white bread, rice, or other refined-grain products.
|wise-up about what’s in food
Use both Nutrition Facts and ingredient labels to discover what nutrients foods and beverages contain. Cut back on foods that have sugar or fat as the first ingredient.
build habits that don’t add pounds
Cut calories by skipping foods high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Cakes, cookies, candies, and ice cream should be just occasional treats. Use smaller plates to adjust the amount of food you eat.
|sweat is not bad
Be active whenever you can. Have friends or family join you when you go for a long walk, bike, or jog. Vary activities to stay motivated. Set a goal of 2½ hours or more of moderate physical activity a week. Include strengthening your arms, legs, and core muscles at least 2 days a week. Being active just 10 minutes at a time makes a difference.
|water is your friend
Water is a better choice than many routine drink choices. Beverages can add about 400 calories a day to men’s diets. So limit high-calorie beverages, including those with alcohol. Skip soda, fruit drinks, energy drinks, sports drinks, and other sugary drinks. See our article below for some tips.
|fill your plate like MyPlate
Learn more at www.ChooseMyPlate.gov. MyPlate is based on the Dietary Guidelines for Americans.
Tip 6 and 9 Covered – You Got This!
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ChooseMyPlate.gov helps you choose the types and amounts of food and beverages you need.
Thank you for spending time with us today. Wishing you the best of health!
Source: Center for Nutrition Policy and Promotion, USDA is an equal opportunity provider and employer. Go to www.ChooseMyPlate.gov for more information.