Men may not think about nutrition or weight control as often, or in the same way that women do, but a lot of guys do care about their waistline. In general men require more energy than women, and most adult men need anywhere from 2200-3800 calories a day, depending on their height, weight, and activity level. A moderately active 6 foot 4 inch man needs about 3200 calories a day to maintain a healthy weight, and a moderately active 5 foot 9 man needs about 2600 calories a day. Also, the more 'fat' you are, the less calories your body requires. So overweight men need less calories than more fit men.
Here are some things to consider:
Don't skip meals. Good eating habits are just as important for men as they are for women. Men generally need more calories, so it's better to spread them out through the day in the form of 3 meals, and one or two snacks. If you skip breakfast, you are likely to overeat later in the day, when your body may not be using as many calories.
Watch liquid calories. Sugary sodas provide about 150-200 calories per 12 ounce serving; beer provides 150 calories per 12 ounces; a one-ounce shot of whiskey or scotch provides about 75 calories (a scotch on the rocks, about 240).
Eat most of your calories before or during your workday. No matter what shift you work, plan meals and snacks to support your work day, and also to help control late-night snacking
Eat at least 2-4 servings of fruit daily, preferably whole fruit over juice. Examples of a two-serving portion: A large apple counts as two serving, a large box of raisins, a banana, 24 grapes, 12 ounces of juice. It's really not so hard, and the fiber is good for you, as are all of the vitamins.
Slow down. Don't gulp your food. If you are trying to lose weight, eating more slowly actually can help. It takes 20 minutes to register in your brain that your stomach is full, so put your fork down, take a sip of water, and relax.
Exercise regularly. Get to the gym or take a regular walk or jog around the neighborhood. You don't have to be a muscle-head or an elite athlete to exercise for good health. Enlist a buddy to meet at the gym to work out with, so you stay accountable and make it happen.
Most men may not admit to being conscientious about their eating habits or food choices, but many are. It is a good idea to be at least somewhat aware of how what you eat impacts your health. For instance foods that "sound" healthier are not always so. A slice of Chicken Pesto Pizza may have one hundred more calories than a slice of plain cheese pizza. Check out the calorie count of menu items when they are available. Consider a calorie-counter book as a great tool to keep around when you are wondering: "how many calories are in that?" Don't hesitate to enlist the help of a registered dietitian either. He or she can make it easier for you to decipher what's important to you personally, in terms of what to eat more of, and what to less of. Take good care of yourself.
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