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When it comes to nutritional needs, there are differences in the requirements of men and women. Follow these steps to ensure that you are getting the required nutrition.
Step 1: Know body’s calorie needs
Know your body’s calorie needs. A moderately active 175-pound man needs to consume about 2,500 calories daily.
Step 2: Consider protein
Know your protein requirements. Men require only about a third of a gram of protein per pound of body weight each day. Too much dietary protein elevates the risk of kidney stones.
Step 3: Consume enough carbohydrates
Consume enough carbohydrates. Carbohydrates should provide 45 to 65 percent of daily calories. Most of these calories should come from complex carbohydrates such as whole-grain products, red beans, and brown rice.
Step 4: Watch your fat intake
Watch the fat. Try to keep your fat consumption 30 percent of of your daily calories, and less when weight control is a concern. Cut down on saturated fat from animal products, and make up the difference with foods containing unsaturated fat, like olive, nuts, and fish.
Step 5: Drink alcohol in moderation
Drink in moderation. Low doses of alcohol can reduce the risk of heart attacks. This benefit does not offset the risks associated with over-consumption, such as liver disease, high blood pressure, behavioral problems, and premature death. Just remember, you are what you eat — and drink.
Step 6: Take a multivitamin
A healthy diet will likely provide most of the vitamins and minerals you need, but multivitamins provide vitamin D, which is hard to get from diet alone.
Did You Know?
Following President Franklin Roosevelt’s suggestion in 1941, the United States Department of Agriculture (USDA) came up with the list of recommended dietary allowances (RDAs) Americans should follow for a healthy lifestyle.
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