Being the pillar of the family, with a lot of pressure from life, work, men usually feel tired and get terrible headaches. That requires men to have good health so that they will be able to perform well. To maintain good health, rationalizing a healthy diet and supplements is a necessary job, and there are actually many healthy foods that men should not ignore.
Best Diet Tips For Men – Why Men Need A Healthier Diet And Lifestyle?
According to the U.S. Centers for Disease Control and Prevention, it is no secret that there are more and more people get obesity and this condition is actually increasingly widespread: Nearly 3 out of every 4 men are either obese or overweight, and 50% of men do not take part in vigorous physical activities in leisure time for more than ten minutes.
If these statistics cannot convince you to start opting for and developing a healthier lifestyle, then at least you should start adopting some better habits because of your kids. A recent research in the Journal of Nutrition Education and Behavior discovered that fathers have a major impact on the food choices of children; concretely, how often they eat restaurant foods and fast foods, which can in turn influent their own risks of developing overweight and obesity issues. There are also many other health problems that men will have to face if they do not have a healthy diet.
That is the reason why I come to my readers with this article.
I. Best Diet Tips For Men – Healthy Eating Habits To Follow:
In the article today, I would like to introduce to you and my dear readers visiting Vkool.com some of the best diet tips for men that are safe and simple to apply at home. These healthy foods will help men prevent or deal with several health issues that are currently common without the use of any drug, pill, or medical intervention, so those struggling with the following health issues should start making use of healthy diet tips for men right away!
1. Tweak Your Diet With More Fruits and Vegetables:
This is the very first out on the list of best diet tips for men that I would like to introduce in this entire article and want you and my other readers to learn and make use at home just by consuming these foods more regularly.
A healthy diet could take time and you will need to gradually change your meals with healthier foods. Meat might have been your major staple, but if you really want to get improved health, continually improve your nutritional intake as well. Finding simple ways to eat less meat and fit in more fresh fruits and veggies is what you need to do at all costs. It is suggested that men should snack on carrots with fat-free ranch dip or celery sticks with peanut butter. Other simple ways to improve your diet include slicing fruit into your morning bowl of cereal or cup of yogurt, topping whole-wheat pasta with steamed seasonal vegetables, and bulking up sandwiches with fresh green veggies and tomatoes. Your food calories will make you more satisfied and also aid you in maintaining a healthy weight.
2. Stay Motivated For Fitness:
Going along with a healthy diet, sticking with the same fitness plan day out and day in can lose its attractiveness over time. That is the reason why men should always try to find some new exercise activities or even new sports to ramp up their enthusiasm. Want to still relax when exercising? Rent a rowboat and spend some hours on a serene lake. Always wanted to play golf? Reward your dedication in exercising with some lessons and walk the course to get rid of some more extra calories. Certainly, if you are already following a fitness plan you truly enjoy, make sure that you will always keep it in your exercise rotation.
Not only good for health, a healthy fitness plan can also help you get perfect physique, so try out!
This is actually not one of the diet tips for men but the combination of fitness and diet will be a wonderful boost for your health so that men should learn and make use of this tip as soon as and as regular as possible!
3. Pay Attention To Serving Sizes:
This is another out of the best diet tips for men that I want to introduce in this entire article and want you and my other readers to make use as soon as possible.
A serving of meat is not a whopping 1-pound steak you might want to grill up to enjoy at night — a sufficient and proper serving size for meat is just four ounces. Besides using a measuring tool, such as a food scale to manage the portions, make sure that you will calculate your serving size of any packaged food carefully by making use of the information on the nutritional label. At restaurants, it would be better if you safeguarding your diet by consuming just 1/2 your portions and bringing the rest to your own home to enjoy the following day.
4. Avoid Diet Boredom By Trying New Foods:
Adding unusual flavors with new foods to your daily meals will help you stay interested in consuming right foods and make sure that you are taking a wide range of nutrients. If you just consume a few types of foods, even foods that are healthy for your body, you might still have to face deficiencies in some minerals and vitamins, which can decrease your energy levels. Besides consuming low-fat dairy and lean protein staples, try different types of whole grains or exotic vegetables and fruits. Try having shredded wheat or oatmeal for breakfast or consuming quinoa as a side dish because they will be good to add and also interesting for your daily meals.
Thus, this is one of the best and greatest best diet tips for men that gentlemen should add to their daily food diet in order to get better overall health and better health condition.
5. Keep Cooking Simple:
When you are cooking at home and following a healthy diet, ensure your preparation process is also healthy. You should bake, sauté, steam, or grill foods rather than deep-frying or breading them. Cook with healthy fats like canola or olive oil instead of butter and usual cooking oil, and season with dried or fresh herbs instead of salt. You should also opt for food prepared in these healthful methods when you go out for a meal as well.
In fact, this is one of the best diet tips for men that I would like to introduce in this entire article and want you and my other readers to learn and make use for good!
6. Read Nutrition Labels:
This is the last but very useful one out of the best diet tips for men that I would like to reveal in this entire article and want my readers to learn and make use.
Reading nutritional labels of the package foods is a must-do thing as it will help you avoid ruining your healthy diet with unhealthy ingredients and oversized portions in processed foods. According to experts, most of the time there are 3 – 4 servings per package, not just 1 as people need. Avoid foods with limit sugars and trans fats; less than 7 grams per serving is an ideal portion. You should also opt for foods abundant in fiber, which contain over 3 grams of fiber per serving. Do not forget that the more fresh foods you consume every day, rather than prepackaged meals or processed meats, the easier it is to make sure that you are taking daily essential nutrients.
II. Diet Tips For Men – Foods Good For Men’s Health:
After learning some healthy eating habits, men should also learn about some healthy foods to eat with the concrete benefits for their health. This section of the article will help men do this as it reveals 12 super healthy foods that men should add to their daily meals due to the powerful health benefits these foods will bring about.
1. Broccoli Helps To Fight Against Bladder Cancer:
According to a Harvard study, cruciferous vegetables, like broccoli, can protect men against bladder cancer. This is one of the most common cancers, and affects males at more than 2-3 times higher level in women.
Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings of vegetables per week or more will have the risk of developing bladder cancer reduced by half within ten year period. Among the cruciferous vegetables, broccoli and cabbage have been shown as the best foods to protect men. Thus, sticking to these broccoli and other cruciferous veggies is one of the best diet tips for men that should be followed right away.
2. Tomato Helps To Prevent Prostate Cancer:
Men who eat a lot of tomatoes, tomato sauce, or pizza with tomato can create for themselves a hedge against prostate cancer. This is the conclusion of researchers at Harvard University after studying the eating habits of more than 47,000 men.
The experts found that people who ate tomato sauce 2 to 4 times per week had a 35% reduced risk of developing prostate cancer than men who did not eat tomato products. Carotenoid called lycopene, contained plentifully in tomatoes, is responsible for preventing the development of cancer. However, the scientists still wonder if the juice of raw tomatoes have similar effects or not? The answer has not yet been agreed.
3. Seafood Helps To Increase Sperm Count:
Scientists reported that sperm counts in general of men have the downward trend in the last 50 years and environmental factors are considered a major cause of this condition. The questions most men ask are: “How to overcome this situation?” and “How to increase the quality and quantity of sperm?” The simplest answer is: following a diet containing a sufficient zinc portion.
In one trial, 22 men with low testosterone levels and low sperm counts got additional 45-50 mg of zinc per day. After a while, health experts indicated that the levels of testosterone and sperm counts inside these men' bodies increased significantly.
Seafood, such as oysters and crab, contains high levels of zinc, and they have good effects on improving sexual function in men. Also, fish, liver, beef, shrimp, shellfish, seaweed, sesame, peanuts, soybeans, and soy products have the same effects. Every day, men should absorb about 15 mg zinc. This is actually another out on the list of the best diet tips for men that gentlemen should not look down but try making use as soon as possible for good!
4. Watermelon Helps To Reduce The Risk Of Hypertension:
Research suggests that foods rich in potassium can reduce the risk of high blood pressure. Watermelon is a rich source of this mineral that a large piece of watermelon contains 664 mg of potassium – equal to the amount of potassium in a banana or a cup of orange juice. That is the reason why men should not ignore this fruit. In fact, consuming watermelon on a regular basis is also among the best and most effective diet tips for men that gentlemen should try at home!
5. Peanut Butter Helps To Reduce Blood Fats (Cholesterol):
If you want to have a healthy heart, then you should eat toast with peanut butter in the morning as a healthy breakfast. Heart disease is the leading cause of death in men and women, but the age average of men died from this disease is much lower than women. Researchers analyzed the cholesterol-lowering effect of a diet with higher fat content taken from peanuts and compared it with a usual diet. After 24 days, both diets were effective in reducing “bad” cholesterol (LDL). However, the eating plan based on peanuts have more advantages as it helped to reduce blood fats called triglycerides and did not decrease “good” cholesterol (HDL).
Peanut butter has a slightly higher fat content compared to others, but they are good fats for you because this food does not have monounsaturated fats. However, do not eat too much peanut butter as it contains high calorie content.
6. Oatmeal Support The Cardiovascular Health:
If having endocrine problems, men are more prone to high blood pressure, stroke and some other diseases. Vitamin E can help to prevent cholesterol from clogged in blood vessels. Therefore, men should eat nuts and vegetable oils to improve the consumption of vitamin E. According to experts, oat is high in fiber so that it is very good in protecting blood vessels and reducing the risks of developing heart disease by 30%. This is actually one of the best diet tips for men that I would like to introduce in this entire article and want you and my other readers to learn and make use for good!
7. Fresh Fruits Help To Reduce Stress Due To Life And Work Pressure:
As a “pillar” member of the family, every man often faces pressure from work. Therefore, in the daily diet, they need additional vitamin C. There are many fresh fruits and veggies that are high in vitamin C men should eat more, such as kiwi, oranges, broccoli, asparagus…
8. Garlic Helps To Reduce Tiredness:
Another one on the list of the most effective diet tips for men that people should not skip is the use of garlic – a powerful agent that can help in fighting against several health issues. Some people are not fully aware of the benefits of garlic for human health. In addition to the antibacterial effects, garlic also helps to enhance the absorption of vitamin B1 and promote metabolism of carbohydrates to produce energy and reduce fatigue. We should also not ignore the power of garlic in boosting the immune system, combating oxidants and reducing the risk of developing some certain cancers in men.
9. Sea Fish Helps To Reduce The Risk Of Contractive Blood Vessel:
As men are aging, their risks of stroke would be higher. Eating sea fish living at the deep sea areas will help to reduce the risks of developing this disease. Besides, Omega 3 fatty acids contained in mackerel, grouper, salmon… also work effectively to protect blood vessels, reducing the risks of blood vessel contraction.
10. Soybean Is Better Than Animal Fat:
An expert from the Chinese Medical Association said that men tend to like to eat animal fats, but this will increase their risks of developing cardiovascular disease, cancers, and many other diseases. In fact, even lean meat also contains 28% fat. Therefore, men should reduce the consumption of animal fats in their daily diet. Instead, eat a lot of soy products as they contain large amounts of lecithin and other substances that can help to prevent the formation of plaques.
11. Red Wine Helps To Combat Atherosclerosis:
The antioxidants contained in red wine can help to reduce the risks of cardiovascular disease and anti-atherosclerosis. Recent research findings also showed that red wine is good for the prevention of Alzheimer's disease (memory impairment) in men. On average, a person should absorb about 100 -150 ml of red wine per day.
12. Water Is Good For Brain:
Human brain contains 75% water, so if the body is dehydrated, the brain would be the first part of the body that is affected, leading to fatigue and slow response. Due to a busy life with a lot of work duties and pressure, men often forget to drink water regularly as needed. So, in addition to absorb water during meals with soups, men need to drink more water. Every day, men should maintain a habit of drinking 1.200 ml of water, equivalent to 2 bottles of mineral water. This is actually the last food besides the best diet tips for men that I would like to reveal in this article.
One more thing that I would like to ask my dear readers to implement for good after reading my entire article today and learning about the best diet tips for men is that you should spend time reading another article that reveals some of the best foods for men at the ages of over 40 – the Top 35 Best Foods For Men Over 40 article. This is actually a great gathering of natural and effective diet tips with foods good for men health, especially those more than 40 years olds. These foods, similar to those healthy diet tips I revealed in the article today, are aiming at helping men get better health and live a healthier life without fatigue, diseases, or sexual degeneration. In fact, the article I mentioned above combines diet tips and healthy foods with the nutritional information and figures that are proven by science, so they will be safe for men’s health and will not lead to any harmful side effects. Just spend time reading this revolution article and start making use of the healthy foods contained inside for good!
The list today is an entire gathering of the top 18 best diet tips for men, containing 6 tips and 12 healthy foods that men who are also struggling with the health issues mentioned in the article should learn and make use for good. These natural diet and food suggestions on VKool.com are useful and proven safe for health and will work for men at any age, so all of my dear male readers can apply one or some them without concerning anything about the possible side effects.
After reading the writing of the list of 18 diet tips for men with some foods good for men’s health to prevent and combat health issues, if you find it necessary for you to share this list widely to make use with other men you know who are also trying to find some healthy eating tips and foods good for men to consume, feel free to do this! One more thing, if you have any question to ask me about this article or just some personal opinions, do not hesitate to leave your comments and feedbacks below and wait for my soon replication.
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