The daily nutritional requirements of men are different from women’s. So, in some cases, the general guide on nutrition does not apply to everyone. Here are some balanced diet tips for adult men.
How much to eat?
The daily recommended amounts of nutritional intakes are as follows:
- Energy: 2000 kcal
- Protein: 50g
- Carbohydrates: 260g
- Sugar: 90g
- Fat: 70g
- Saturates: 20g
- Salt: 6g
If these numbers are too hard to follow, you can think of the perfect portions like this:
- Carbs (cereal, rice, pasta, potato): your clenched fist
- Proteins (meat, poultry, fish): your palm
- Savouries (popcorn, crisps): 2 cupped hands
- Bakes (brownies, flapjacks): 2 fingers
- Butter and spreads: your thumb tip
To give your metabolism a boost, start your day with a breakfast filled with protein. If you exercise in the morning, a protein-rich breakfast helps encourage muscle recovery and repair. Eggs are good for breakfasts because they are balanced in protein and fat. Other quality options include lean ham, fish like salmon or haddock and low-fat dairies. It takes longer for your digestive system to break down protein. So, eating protein will help you stay full, thus reducing the amounts of calories you eat during the day.
A perfect lunch should contain both lean protein and starchy carbs. You need carbs for energy production. Cutting down on carbs will make you tired. However, not all carbs are created equally. You should go for carbs that offer a steady rise in blood sugar. High fibre whole-grains are a good choice to keep your stomach full and avoid energy crashes. A good example would be an open sandwich topped with lean beef or pork, salmon, turkey or chicken. Compliment your sandwich with plenty of salad or whole-grain bread and enjoy with baked beans.
You need carbs in your dinner as well. Carbs in combination with healthy essential fats help your body produce energy for growth and repair. You can find the healthy fats you need in salmon, trout and mackerel as well as nuts, seeds and their oils. Also, don’t forget vegetables with dressing made from flaxseed or rapeseed oil. Complete your lunch with some beans, brown rice, quinoa or wholemeal pasta.
Snacks for the mid-morning and mid-afternoon
Here are some suggestions for snacks that satisfy your energy needs and offer extra benefits:
- Peanut butter and banana on crackers
- Creamy avocado with slices of turkey
- Spiced nuts, seeds and savoury popcorn
- Low-fat cream cheese on crackers
Hello Health Group does not provide medical advice, diagnosis or treatment.
Hello Health Group tidak memberikan nasihat perubatan, diagnosis atau rawatan.