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