Food is more than just fuel. your healthy diet can boost your immune battery to fight against unknown diseases which is also very vital during this Covid-19 phase.
Nutrition intake depends on your body weight, gender, age, and daily activity.
If you work from home and your daily intake is less than the person who goes out for the job, running, then it does not matter.
Men should eat whole-grain bread, pasta, oats, rice, fruits, cereal, eggs, chicken, meat (red meat not considered daily), nuts, almonds, etc which is for energy, and to prevent diseases.
Before starting, An adult Male likely needs 2,200 to 2,800 calories per day.
So let’s start, here are a healthy diet that is ideally matched for men’s physics include:
- Eggs: Eggs are the best source of protein and nutrition and at least two to three servings of fish such as salmon, and tuna, per week.
- Whole grains: Eat at least half of all grains as whole grains each day. replace refined grains with whole-grain bread, cereal, pasta, brown rice, or oats.
- Unsaturated fat: This unsaturated fat such as oil, almonds, nuts, salad, and dairy fat such as butter, Yogurt, cheese, dairy cream, milk, etc.
- 3,400 milligrams a day of potassium from fruit, green vegetables, fish, and dairy products.
- A least 2 to 3 cups of vegetables, and fruits each day for vitamins, minerals, fiber, and phytochemicals.
Healthy Diet chart for Men’s
Below this, you will be explained the three-time diet by the table so that you will understand it better. this simple meal plan is especially for men includes:
If you go to the gym, then this cup of nutrition is very good for you and if you do not go, so make a little cup of nutrition in it.
If you do exercise, running or any physical activity then you definitely should consume breakfast because is a great way to rev up your metabolism.
|Morning Meal||Food||Cup of nutrition||Function|
|Breakfast||Oatmeal, eggs, yogurt, coffee, chia seeds, berries, nuts such as almonds, raisins, and cashew, Fruits, such as apple, papaya, oranges, flax seeds, whole grain, and, 1 cup of milk is vital. |
NOTE: Do not eat all of those, these are only to tell you that these are good for breakfast.
|1 cup of oatmeal with peanut butter, flaxseeds, milk, and berries, and if you use protein powder then add one scoop of protein.||Breakfast is a great way to boost your metabolism and provide a satisfying feeling.|
A meal that you have in the middle of the day.
Lunch is very important and gives you energy for the day ahead.
In India lunch means a meal (full of the stomach), including Bhat dal, and Roti sabzi with salad.
|Afternoon Meal||Foods||Plate of nutrition||Function|
|Lunch||Wholegrain, sandwiches, chicken, cheese, and in India roti sabzi, bhat dal, bean, nuts, salad, think soup, meat (not considered daily), and plenty of vegetables like carrots, onion, etc||2 to 3 roti (chapati) 1 chapter gives you 104 calories, or dal, bhat, or sabzi (if you like it together.)||Regulate blood sugar levels, and helps in improving focus, and activity levels.|
You should eat less at night so that it can be easily digested and there should be at least 12 hours of gap between night and morning breakfast so that your stomach machine can get some rest
Notice: It is also said that you should never stop eating at night it leads to weakness and low muscle growth.
|Night Meal||Foods||A plate full of protein||Function|
|Dinner||Leafy green vegetables such as broccoli, kale, mixed veg, 1 cup of milk with Turmeric, fish, beans, chicken, (breast, leg), legumes, potato, eggs, etc||I eat mostly dinner a half plate rich, or pulses, roti, 1 egg, sabzi (mixed veg, broccoli, etc), and always 1 cup of turmeric milk,||A simple meal that is low in fat, and but high in protein, and overnight growth and repair body function.|
Age diet plan
Diet plays a very essential role as we age.
As we get older, our diet changes drastically. In old age, we want to less eat but we need high protein or nutrition.
And most important sharing food or eating food with others shows your social behaviour as well as adding vitamins to your diet.
A social atmosphere stimulates your mind, makes meals more enjoyable, and can help you stick to your healthy eating plan.
Healthy eating is vital at any age but becomes even more so as we reach midlife and beyond.
As well as keeping your body healthy, eating well can also be the key to a positive outlook and staying emotionally balanced.
It is given the diet according to your age:
|Age||Breakfast||Mid-term snack||Lunch||Snacks Time||Dinner|
|20-25||3-4 Chapti with any veg curry with 1 bowl of curd, if not yogurt then a cup of milk, Second option- boiled egg, paratha, and dried fruits.||Upma, Oats, vermicelli, or sprouts.||Plain rice (1half), plain dal (1 Katori) veg curry (1 Katori) Salad your choice.||Tea, coffee, Roasted peanut (25 gm) sprouts (25 gm Raw dal)||Plain Rice- 3 Katori, 2 chapti, andy vegetable, plain Dal-1 Katori, and salad-50gm.|
|25-30||Fruits (Good source of multiple proteins, antioxidants, and minerals), 2 to 5 chapti, with, vegetables. and yogurt.||Fruits such as berries, papaya, coffee, oats, and sprouts.||Chicken curry (1 Katori), chapti (2-4) veg curry, and salad.||Coffee, Tea, sprouts (30 gm), dried fruits (20 gm)||Fresh fish, Rice (2), Roti (2) + vegetable (1 bowl), Dal (1 bowl) + salad.|
|30-35||1 glass Juice, oats (1 bowl), chapti (2-4), with any veg curry (1 Katori), yogurt (1 Katori),||Seasonal fruits (150-200 gm), 25 to 30-gram fiber daily,||Fish (at least 2 to 3 servings per week), with rice (1half), and onion,||Herbal Tea, Some pulses sprouts, cake, or any sweet (half Katori)||Fresh fish (6 ounces), salmon, tuna, mackerel, and fish oil (1 tablet) daily after dinner.|
|35-45||Orange juice (1 glass), sprouts (1 Katori), chapti (2-3), dal (1 Katori), and yogurt.||Seasonal fruits (1 or half plate), contain fiber, and potassium.||Meat 20-35 gm (once a weak), chapti (2-3), dal (1karori), 1 peg (alcohol) not daily recommended||Tea, sprouts (2 firsts)||Rice (1 or half), Dal (1 Katori), (1 peg) not consumed daily, only for good sleep, vegetables (1 Katori), and salad.|
|45-55||Warm water (1 glass), chapti (3-4), Dal (2 Katori), veg curry (1 Katori), and yogurt or milk with turmeric.||Contains rich fiber fruits (apples, bananas, oranges).||Fish, or chicken at least 2 times a week, Rice (2 Katori), Dal (2 Katori), salad.||Dried fruits, tea, coffee, and fruits||Chapti (2 to 3), Dal (2 Katori), veg curry (1 Katori) Beer (1 glass) good for sleep, any vegetable (1 Katori), salad.|
After 30, men’s testosterone levels decrease by up to 1 per cent a year. this means your muscles and metabolism will require more protein to build up.
Researchers analyze that, the average man after 30 should consume 3,400 to 4,700 mg of potassium.
Your healthy diet can boost your immune battery to fight against unknown diseases which is also very vital during this Covid-19 phase.
Researchers analyze that, the average man after 30 should consume 3,400 to 4,700 mg of potassium
lunch is very important and gives you energy for the day ahead.