Guys, You Can Eat Hearty and Stay Healthy
Men’s Health Week is June 12-18, so it’s a great time to think about your diet. According to the Academy of Nutrition and Dietetics, a healthy diet for men includes:
- At least 2 cups of fruits and 2 ½ cups of vegetables daily.
- Whole grains. 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 per day for younger men; 30 grams of fiber per day for men over age 50.
- Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats, including full-fat dairy foods, butter and high-fat sweets. (Cut down on saturated fat from meat and fried foods, too.)
- 4,700 milligrams per day of potassium from fruits, vegetables, fish, and skim or low-fat milk.
Moderately active males should eat 2,000 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level. Check with your doctor or a registered dietitian to learn what’s best for you.
Source: Academy of Nutrition and Dietetics