Men’s Health and Nutrition Guide

Improving eating routines is very important for health, but physical activity is essential too. In today’s era, computers and electronics have made us so immobile. Therefore, professional nutritionists in Auckland recommend that in addition to acquiring the required nutrients, every guy should also carry out physical activities to adopt a healthy and fit lifestyle.

What do you mean by man nutrition?

Man nutrition refers to the nutritional and dietary needs of males, according to individual male requirements. Every man is different, and therefore the nutrition demands for each guy vary according to body and age, etc. In addition, nutritional requirements need to be adjusted with changes in age and physical activity.

Weight is an inadequate benchmark for health. Weighing less does not mean that one is healthy. It is vital to know the required nutrients for your body to counter any deficiencies.

What are the nutritional needs for males?

Consuming less food will mean fewer calories, but this could also be harmful to health due to reduced nutrient intake. The required nutrients for a good diet are: fiber, potassium, magnesium, and Vitamin D.

A healthy diet includes whole grains, vegetables, fruits, 2 to 3 portions of fish in a week, and unsaturated fats, such as nuts.

Fiber
  • Whole grains (oats, whole grain bread, brown rice, etc.)
  • Fruits 
  • Vegetables
  • Beans
  • Lentils

Consuming foods rich in fiber is essential for maintaining high energy and preventing long-term diseases.

Potassium
  • Fruits (Bananas, Melons)
  • Vegetables (Tomatoes, Avocados, leafy greens)
  • Fish 
  • Beans
  • Dairy

Daily consumption of 3400 milligrams of potassium is essential.

Magnesium
  • Nuts
  • Whole grains
  • Green vegetables

Magnesium is good for maintaining bone and heart health.

Vitamin D
  • Egg yolks
  • Fatty fish
  • Seafood
  • Dairy

Vitamin D is good for strengthening bones and improving the immune system.

As you know what works best for you and your body, assess your particular body requirements and lifestyle, and prepare a nutrition pattern accordingly, or talk to a professional.

Nutrition for males by age

Nutrition essentials differ by age for men because of differences in their physical needs, lifestyles, size, weight, and activity.

Men between 19 and 50 years require more energy levels, therefore higher protein levels are needed in their meals. A man requires around 0.84 grams of protein per kilogram. So a man weighing 65kg will need approximately 55g of protein per day. Moreover, young men require up to 34 grams of fiber in a day.

When men reach 50 years, they require foods that are rich in nutrients but also low in calories. Lean meats, nuts, and eggs are good options. Men of this age require 28 grams of fiber. 

Men above 70 need to have more calcium – dairy foods such as milk, cheese, and nuts. Dietary fiber and vitamin D are important. 

Consult a Nutritionist in Auckland for a better judgment of your nutrient needs, as an underlying disease might require different nutrients than those recommended. 



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