June 9th, 2009 by Sterling
June Is Men’s Health Month
Raise awareness of preventable health problems and encourage early detection and treatment of disease among men by celebrating Men’s Health Month.
Guys, your eating plan is a logical place to start when evaluating your health. One diet does not fit all. Men and women have different nutritional needs and body types. Up to about age 10, caloric needs for boys and girls are about the same, but then puberty triggers change. By following these five steps (and by consulting with a registered dietitian), you’ll be on your way to a healthier and possibly longer life.
1. Eat moderate amounts of a variety of foods. No single food has all (or enough) of the more than 40 nutrients you need. That’s why variety is so important. Follow My Pyramid to help select what foods and portions you should consume.
2. Choose a diet low in fat, saturated fat and cholesterol. That doesn’t mean eliminating meat, butter, cheese or egg yolks from your diet. It means you should diversify and focus on lower-fat foods. Cut the fat by:
· Choosing low-fat or nonfat milk and milk products, lean meat, fish, skinless poultry, fruits, vegetables, whole grains and foods that are baked, broiled, steamed or roasted
· Limiting margarine, butter, oils, shortenings, salad dressing, whole milk, regular cheese, fried foods and rich desserts.
3. Eat plenty of whole grains, vegetables and fruits. These foods supply carbohydrates and dietary fiber. The typical American man gets barely half the recommended amount of dietary fiber. Men who eat adequate amounts of fiber are less likely to suffer from constipation, hemorrhoids and diverticular disease. These foods also help control blood cholesterol levels and may reduce the risk of colon cancer. Adult men younger than 50 years old should consume 38 grams of fiber daily and men over the age of 50 should aim for 30 grams of fiber daily.
4. Shake the sodium and salt habit. Read food labels to find foods that are lower in sodium.
5. If you drink alcohol, moderation is the key. Alcoholic beverages are loaded with calories and offer few nutrients. For men, have no more than two drinks a day for optimal health. A single drink equals 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits.