Energy Foods for Men

Men have more muscle and are typically bigger than women, they require more calories throughout the day. But what is a good plan to help with energy? Moderately active males should eat 2,000 to 2,800 calories per day. For energy, weight management and disease prevention, men should eat whole grains like whole-grain bread, pasta, cereal, brown rice, oats, barley; fruits and vegetables. These foods are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.

Men are typically meat-eaters because of the perception that more protein equals more muscle mass. That is not the case unless exercise is involved. Men tend to view red meat as more masculine than other proteins; often this leads them to “order the steak.” Excessive meat eating is linked to heart disease and colorectal cancer in men. It would be healthier to focus on more fruits, vegetables and low-fat dairy products. This will not only help you keep weight off, but it can help keep blood pressure down.

A healthy energy packed plan for men includes:

– At least 2 cups of fruits and 3 cups of vegetables each day.

 – At least once a week, eat tomatoes or something made from tomatoes like pasta sauce. The antioxidant lycopene found in tomato products is good for prostate health.

– At least five 1-ounce servings of whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.

– At least two to three servings of fish per week.

– At least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50.

– Unsaturated fats like oils, nuts and salad dressings in place of saturated fats like full-fat dairy foods, butter and high-fat sweets.

– 4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.

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