Mens Health: Nutrition Guidelines

Section 2

Fruits and Vegetable Food Sources:

Men need five to nine servings of fruits and vegetables per day. Dark green and brightly colored fruits and vegetables contain many antioxidants and bioflavonoids in addition to vitamins, minerals, and fiber. One serving is equal to one-half cup for a starchy vegetable such as potatoes or corn, and two cups for a dark green low-starch vegetable like broccoli or leafy greens. One fruit serving is typically equal to one small to medium sized fruit or one-half cup berries. Sources for fruits and vegetables include dark green and brightly colored vegetables, potatoes, sweet potatoes, beans, peas, carrots, apples, oranges, peaches, bananas, etc. Calorie counts vary significantly, so keep track of calories.

Oils and Fat Consumption:

Men need to consume healthy fats every day. Fats are an important source of essential fatty acids, vitamin E. It is important to consume sufficient omega-3 fatty acids found in fish and flax, and to reduce consumption of saturated fat found in red meats, trans-fat and hydrogenated oils found in processed foods. One serving is equal to one teaspoon. Men need up to nine servings of healthy fats per day, which are already found in much of the food we eat.

Nutritional Supplements

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:
• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:
• nuts
• olives
• some fish
• avocados

Sugary and Sweet Foods:

Sugar and sweets add excess calories and very little nutrition. Men do not require any sugar to be consumed on a daily basis. One serving is equal to one teaspoon. Sources for sugar and sweets include soft drinks, candy, pastries, all sugars, syrups, honey, and molasses.

Import Fiber Content:

Men need about 25 to 35 grams of fiber for general good health and to help maintain a healthy digestive system and healthy cholesterol levels. Serving size depends on the food group that is the source of fiber. Sources for fiber include whole grains, whole fruits, and vegetables.

Men and Salt Intake:

Men need less than 2300 mg per day of sodium, so be sure to read the labels of prepackaged and processed foods. One serving is equal to one dash of salt, which contains 155 mg of sodium. Sources for salt or sodium include processed foods, canned vegetables, salt, and prepared foods.