Are you ignoring your mounting belly thinking it’s just a normal part of life? Well, then it is high time you start considering yourself at a greater risk of health problems too. Obesity today is a major concern across the world and it is proved to have a relation with increased risk of heart diseases, diabetes and some cancers. However, there is much that you can do to control your obesity by adopting weight loss measures at the right time.
As men are different from women in their function, behavior and attitudes, they also have different nutritional requirements. You need to maintain a strong, toned body and need muscle mass more than fat. Hence your protein requirement is higher. Also, you need certain vitamins and minerals that help in keeping the male organs (like prostrate) healthy, boosting the sexual and reproductive system, and relieving stress.
Vital Nutrients
Some nutrients that are particularly important to maintain men health and should be consumed on a regular basis are:
- Proteins: Required for immunity, muscle building and strength. Soy protein particularly has proved to reduce the risk of prostate cancer.
Food Sources: Fish, eggs, chicken, soy and soy products, tofu, and legumes.
- Vitamin C: It is essential for body tissues and contains certain phytochemical known to protect against cancer.
Food Sources: Citrus fruits like oranges, lemons, tomatoes, etc green vegetables like broccoli, cabbage, cauliflower, etc, sprouted grams.
- Omega-3 fatty acids: These are good for heart health and also improve prostate health.
Food Sources: Fish like salmon, tuna, eggs, walnuts, almonds, flaxseeds and soy.
- Zinc: It influences growth and sexual maturity and lowers risk of prostate cancer.
Food Sources: Seafood like oysters or shellfish, lean meat, legumes, beans and whole grains.
- Selenium: Deficiency of selenium can cause muscle degeneration, premature aging and possibly increased risk of cancer.
Food Sources: Seafood, turkey, tuna, mushrooms, garlic, vegetables and Brazil nuts.
Sample meal plan for men
Breakfast:
- 2 egg whites with 1 slice of multigrain bread
- 1 orange
Lunch:
- 1 Steamed fish with ½ cup brown rice
- 1 bowl sprouts salad with broccoli and mushroom
- 1 cup plain yoghurt
Dinner:
- 1 slice of baked chicken breast
- 1 bowl sprouts with tomato and lettuce salad
- 1 apple
In between:
- 2 Brazil nuts OR 2-3 almonds OR 1 glass plain buttermilk
Healthy Lifestyle
You need to be conscious of your health and consider the need to lose weight seriously. It is in the best interest to lose weight by healthy ways. It is therefore required that you follow a balanced healthy routine at home and office.
Physical activity
Along with a healthy diet you also need to follow an exercise routine. It is advisable to get yourself evaluated before beginning with any exercise program. If you have not done it since many years, it is better you start slowly. You can start with walking or cycling for half an hour daily and slowly increase the time to one hour as you are comfortable.
