Healthy Eating for Men

Working = Weight Gain for Many Men

It is not uncommon for men to eat out at restaurants for at least one and sometimes two or more meals in a typical workday. Reaching for food that is quick and accessible often leads to big portions of high-calorie, high-fat choices. Men gain weight as they age, mainly due to less activity and eating the same or more even though they are burning fewer calories because of sedentary jobs. Exercising and choosing lower calorie foods are key to preventing weight gain as men age.

Hydration

Many men are very active, whether through organized sports, recreational exercise, or household chores such as mowing the lawn. Men sweat more than women, so staying properly hydrated and replenishing electrolytes is important for health and safety. Even slight dehydration can cause headaches and loss of balance and put you at risk of heat exhaustion.

Building Muscle

Men have a higher amount of muscle than women and therefore have higher protein needs. While most men don’t have trouble getting enough protein, you should still be aware of eating protein at every meal. This doesn’t mean that you need to drink protein shakes; protein is found in abundance in red meat, poultry, fish and seafood, pork, milk, cheese, yogurt, eggs, soy, and legumes. Aim to have just one serving of protein at each of your three meals every day and you will get plenty to build and repair muscles.

Disease Prevention

Heart disease is the number one cause of death for American men. A diet high in saturated fat, trans fat, and sodium can be partly to blame. Reading labels carefully and preparing foods from scratch without adding excess sodium and fat can help tremendously.

Cancer is the second-leading cause of death for American men. A plant-based diet full of fruits, vegetables, whole grains, legumes, and nuts is best for cancer prevention. Reduce portions of meats and fill in the gaps on your plate with vegetables. 

Posted in: Health Tips