Healthy Eating Guide for Men of All Ages

Healthy Eating Guide

There are several different types of diets for different age groups and body types.  Men’s diet requirements are different than women. The nutritional requirements also change with as you age. This article will shed some light on best diet plans for different age groups.

First thing is to research online, grab a pen & paper, and make a list of all essential nutrients for your age group. Then look at the food that you are consuming. It is important to be aware of what you are eating.

A decent eating routine is the way in to a sound life. Poor diet can result in chronic diseases including diabetes and cardiovascular diseases. It’s not just the physical health. Research confirms that some mental health issues also stem from poor eating or drinking habits.

What to eat?

Following are the five most important food categories and a balanced diet must contain food items from all five categories.

  • Fruits
  • Grain
  • Dairy Products
  • Vegetables
  • Meat

And you need to cut down (or totally eliminate) the fast food & sugary items. Similarly, you need to drink more water or healthy smoothies and avoid carbonated drinks or energy drinks.

How much to eat?

The body of an adult male requires almost 2000 calories a day. But this can change depending on the level of physical activity. Here’s a basic idea of the portions from the five categories mentioned above: 

Vegetables: Take at least five to six servings per day. A standard serving will be of 75 grams or 2-2 ½ cups on a daily basis.

Fruits: Take at least two to three servings of fruits. A standard serving of 150 grams contains about (350 kilojoules). Make sure you are eating at least 2 ½ – 3 cups a day.

Milk & milk products: Consume three to four servings depending on your age.

Grains: Consume two to three servings.

Lean Meat: Limit the meat to one or two servings (at most).

That doesn’t mean you need to eat 10 – 12 times a day. You can easily mix and prepare meals with two or more food from different categories.

Nutritional Diet for Different Age Groups:

Diet plans can differ for different age groups and different fitness goals.

Diet for Young Kids:

It is important to develop healthy eating habits in your kids. If you are giving them a lot of pizzas and burgers, they will find it hard to

Kids of 1-2 years depend mostly on milk. For kids aging from three to ten, the body needs an abundant supply for protein, vitamins, and iron on a regular basis. They also need some carbohydrates because they are consuming a lot of energy. Kids aging from 10 -15 years need a lot of calcium, protein, vitamins, and minerals.

Diet for Teens and Adult Men

It is the most demanding age since you need to face the challenges like education and career. You need a lot of energy on a daily basis. The diet must include fruits, vegetables, and protein. You need 0.84 grams of protein for every kilogram of your weight. The diet that you eat will also affect your aging process. Just because you are feeling energetic doesn’t mean you can continue with poor diet or drinking habits.

Diet for seniors

Your digestion system will start to weaken as you age. So, you need to eat food that is easy on stomach and digestive system. That doesn’t mean you should limit yourself to porridge or custard type foods. It is important to consume protein because the body starts to lose mass as you grow old. And if you are not taking enough protein, your immune system will suffer. Focus on food rich in calcium, proteins, and iron. Your diet should include eggs, milk, fruits & vegetables.

Health is wealth and you can accumulate this wealth only with the right food. Food is not about satisfying your taste buds or craving. It is all about providing your body enough nutrients to heal and recover from the daily wear and tear.

Mark Lango writes for MRALPHA blog. He specializes in diet and nutrition related research and topics. You can contact him for advice on dietary supplements for body building.

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