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A Healthy Diet Plan for Men

By nature, men have more muscle mass and are usually bigger than women, so it makes sense that they require a different diet plan than their female counterparts. The Academy of Nutrition and Dietetics laid out a few guidelines that lay out a great source of healthful eating for men:

  • Try eating at least 2 cups of fruit and 2 1/2 cups of vegetables each day. For prostate health, eat food items that are tomato-heavy at least once a week, as this wonder vegetable is known to help aid the prostate.
  • This should come as no shock, but men should up the ante with their whole grain intake. At least half of your grain intake — if not more — should come from whole grains. Low-carb diets are very popular right now, but it's important to make sure you get enough healthy carbs so that you have the energy to exercise. Believe us, you can't survive on meat alone!
  • Although a juicy steak might be tempting, it is not the most healthful protein on the market. To get a delicious source of protein that won't counteract with your weight loss goals, try eating two to three servings of fish per week. Eating less red meat in general is a good idea, as this can also help keep your blood pressure down.
  • Fiber is important for both sexes — but men need even more of this healthy nutrient than women. The Academy of Nutrition and Dietetics recommends at least 38 grams of it per day.
  • Due to testosterone, men are more likely to gain weight around the middle — which is a warning sign for certain types of diseases. To prevent heart disease or diabetes, keeping your waistline below 40 inches is a good start. Moderately active males can eat up to 2,800 calories per day, but if you are trying to lose weight, you may want to stick to a 2,000-calorie diet.