Diet Foods for a Man
- Fruits and vegetables are an excellent source of fiber and vitamins, and may reduce a man's risk for diet-related diseases like cardiovascular diseases and obesity, which men generally have a higher rate of than women. Men are encouraged to eat about nine servings of fruits and vegetables daily as part of an active lifestyle, instead of the five servings suggested by the United States Department of Agriculture's nutrition guidelines, according to the Palo Alto Medical Foundation.
Eat a variety of fruits and vegetables of different colors to get the most nutritional value. All fruits and vegetables and 100 percent vegetable and fruit juice count towards your daily recommended servings. Avoid canned vegetables and vegetable juices that are high in sodium, and fruit juices that are high in sugar. - Men should consume up to 11 servings of complex carbohydrates daily while dieting, because they are generally considered healthier than simple carbohydrates since the body takes longer to break them down and they provide more energy. Eating foods in their most natural state is an ideal way of incorporating complex carbohydrates into your diet.
Examples of complex carbohydrates include healthy whole and unrefined grains like oatmeal, brown rice, bran, wheat germ, wheat pasta, barley, whole-grain cereals, lentils, yams and peas. These foods should be eaten more than some other carbohydrates, like white rice, pasta and white bread, which lack fiber and vitamins. - Though the average man should eat about six ounces of protein daily, the protein should be lean and low-fat. Red meat should be eaten less frequently, no more than three times weekly. When eating red meat, choose pieces with less visible fat. Instead of focusing on red meat, add healthier sources of protein to your diet, such as fish and beans.
Eat at least two or three servings of fish weekly, because fish is generally lower in fat than red meat and is a great source of the healthy fat, omega-3 fatty acids. Fatty fish like tuna, salmon and sardines, skinless poultry, eggs, tofu and soy are all rich in protein. - Men should eat two servings of dairy daily as part of a healthy diet. You can achieve this by drinking three cups of fat-free or reduced-fat milk daily with meals, or by having cereal and milk for breakfast. Eating fat-free yogurt and low-fat cheeses are another way to incorporate healthy dairy into your diet.
Although consuming fat-free and reduced-fat dairy products is not required, it is a healthier option for men on a diet since regular dairy products can be high in fat. - Fats, oils and sweets can be consumed sparingly as part of a healthy diet. If you have trouble with portion sizes, choose calorie-controlled snacks like a 100-calorie pack of cookies and diet-friendly desserts like fat-free frozen yogurt when you want a treat. Top your salad with fat-free dressings, salad spritzers, lemon juice or fresh herbs to add flavor. Drink water, herbal teas, low-sodium vegetable juice, fruit juice and flavored water instead of soda.
