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Friday, 13 October 2017

Healthy feeding for men and the importance of wholesome, nourishing foods

In his book In Defense of Food, Michael Pollan offers three simple, easy-to-remember “rules” for eating: 1. Eat food, 2. Not too much, 3. Mostly plants. Eating food should not be aimed at merely filling your stomach – it is more than that regular daily routine we think it is. Food helps you to fight diseases and stay healthy, strong, and look even younger. Thus how you eat as a man is what will predict or explain how you are bound to age.

Healthy eating

For healthy eating, food for men includes complete diets of vitamins, minerals and fibre. Nutritional experts suggest a man consumes at least 2 cups of fruits and 2½ cups servings of vegetables each day. Whole grains are a must on a regular basis for any man wanting to live healthy; he should consume at least half of all grains in the form of whole grains each day. You should do away with your usual refined wheat and grain stuff and instead, stick with whole-grain/wheat bread, cereal, pasta, brown rice such as Ofada, Abakaliki and the likes, and also oats.

Experts say for instance, moderately active males should eat 2,000 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level. For energy, weight management and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, fruits and vegetables.

A man should take at least two to three servings of fish per week, as fish has scientifically been found to be healthier than meat, especially red meat. For more nutritional benefits including a clean bowel movement and detoxification, you should consume at least 38 grams of fibre on a daily basis for younger men, while 30 grams of fibre per day is recommended for men who are above the age of 50.

You should also replace your saturated fatty foods such as your fatty dairy foods like full cream milk, butter and high-fat sweets. Eat instead, unsaturated fats such as oils, nuts and oil-based salad dressings. Experts recommend you get your 4,700 milligrams a day of potassium which is readily available in fruits, vegetables, fish and (skimmed) milk.

Energy needs

Basically your energy needs depend highly on your height, weight and activity level. Men have more muscle and are typically bigger than women, therefore needing more calories throughout the day. Reasonably active males should consume about 2,000 to 2,800 calories daily.
A man needs constant energy to be able to live up to his manly activities on a daily basis, and so certain things become so very vital. Your weight must be put under reasonable levels; for disease prevention, men need to eat whole grains such as whole-wheat bread, pasta, cereal, brown rice, oats, barley, fruits and vegetables. These foods are high in fibre; they are proven to help manage hunger and fullness and help stave off certain cancers, such as prostate and colon.

Meat not enough

It is true many men love to eat meat – maybe due to a belief that more protein means more muscle mass. But it is not really so except unless you engage in exercise one way or the other, experts say. Men kind of see red meat as more masculine than other proteins; this makes them eat more meat. But the problem is not the meat alone, but the lack of adequate whole grains and vegetables in the diet. Also, too much consumption of meat has been linked to heart disease and colorectal cancer in men, experts say.
You should therefore eat less of red meat while taking more of fruits, vegetables and low-fat dairy products. This will help you maintain good weight as well as keep your blood pressure down. Reduce the saturated fats you get from eating meat, cheese as well as fried foods. Rather, go for foods with unsaturated, heart-friendly fats like olive oil, canola oil, nuts, seeds and avocadoes.
Healthy eating guidelines developed by Harvard’s Healthy Eating Plate includes -  choosing whole grains, eating lean protein like fish and chicken instead of red meat, drinking plenty of water, using healthy oils, and filling almost half your plate with healthy produce.
Healthy, nourishing foods

Good weight means low health risk

Men tend to gain weight around the middle more than women and that is owing to the male hormone, testosterone. Does your waist measure more than 40 inches around? It is about time you got rid of the excess load. Excess load around the waist is planted deep in the belly and it puts you at heightened risk for diabetes, heart disease and dementia.

Generally, carbohydrates are your body's major supplier of energy. According to Dr. Mukta Vasishta, Chief Dietician at Gangaram Hospital in New Delhi, whole foods and carbohydrates are a must for your healthy daily existence. He says: "Half of your total calories of the day should come from carbs. The problem is that we emphasise more on refined carbs in the form of breads, biscuits, white rice and wheat flour. We forget that carbs come from other healthier sources like whole grains which include brown rice, millets and oats that have a higher nutritive value. These are also great sources of fibre." 

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