Nutrition is an understated part of maintaining a healthy lifestyle, and it’s often confused with “dieting.” While achieving healthy weight goals is important, and specific diet plans can sometimes help, nutrition is about more than just weight loss -- it’s about having a well-rounded eating routine that is actually valuable to your body, helping you feel great in ways you may not even realize. But did you know that as a man, your body has some unique nutritional needs that every balanced diet should meet?
At ZestED, we know that men’s health doesn’t just come down to one element, and that what you’re putting in your body should be tailored to your specific needs. Here are some tasty nutrition tips from us, just for men:
Don’t Crunch Your Calories
One of the most common ways in which people attempt to eat healthier is by cutting back on calories, either by eating low-calorie foods or by simply restricting their food intake altogether. While this type of dieting will definitely produce “results,” they won’t be long-lasting, and you’ll have trouble sustaining eating habits that don’t actually suit your body’s needs. The fact is, men generally carry more muscle mass, and therefore require more calories each day than women -- that is, around 2,200-2,800 calories every 24 hours at the bare minimum. This is especially true if you’re frequently exercising or playing sports, since you’ll burn those calories more quickly. The trick is not to indiscriminately limit your caloric intake, but to eat foods that are nutrient dense in order to fill yourself up.
Consider Your Risks for Disease
Unfortunately, whether due to behavioral patterns or physiology, there are certain conditions and diseases that pose particularly high risks for men, including:
- Heart disease
- Colon cancer
- Liver disease
- Prostate cancer
- Testicular & penile cancers
- And more.
While disease prevention doesn’t just come down to nutrition, eating foods with prevention in mind can certainly help to reduce your risks, as well as granting you peace of mind. Foods that are high in fiber, including beans, oats, brown rice and whole grains, are known to reduce your risk of prostate and colon cancer. You can incorporate oily fish like tuna and salmon to help prevent heart disease, and cut back on alcohol to give your liver a leg up.
Don’t Forget to DASH
If there’s any diet we actually do love at ZestED, it’s DASH. DASH stands for Dietary Approach to Stop Hypertension, and it was developed to help men create a balanced diet for themselves while avoiding foods that will have consequences to their health. The DASH diet is as follows:
- 6-8 servings of whole grains a day
- 4-5 servings of fresh or frozen vegetables a day
- 2-3 servings of low-fat or fat-free dairy a day
- 6 (1 ounce) servings or fewer of lean meat a day
- 4-5 servings of nuts, seeds or legumes (beans, peas, lentils, etc) a week
- 2-3 servings of healthy fats and oils (low in saturated or trans fat) a day
- 5 servings of sweets or sugars a week
DASH specifically focuses on maintaining healthy blood pressure, which can not only reduce your risk of heart attack and other cardiovascular conditions, but also prevent erectile dysfunction.
Addressing your body’s specific needs includes understanding what being a man means for the way you eat! If you need further guidance in developing the optimal nutrition plan for you, reach out to us at ZestED. Our highly-trained Men’s Health Specialists can help you determine your personal needs and goals, and get you started in the right direction when it comes to making healthy food choices.
Don’t wait to get the men’s health guidance you deserve. Stay safe, stay well, and Get ZestED today!