Unfortunately, men often save on whole grain products and vegetables because they just don't like them that much. Men, like women, quench their thirst with half the water, but there is still something to the prejudice: nothing beats a cold beer. But eating and drinking healthy is anything but unmanly and, with the right strategy, a delicious adventure. We will now show you what the male body needs and how you should best eat to support it well.
A piece of vitality
So is meat healthy or unhealthy? Opinions clearly differ on that. However, we believe that meat in certain quantities is in no way harmful. If you want to eat healthily, you don't necessarily have to do without meat products. After all, it contains a lot of protein, B vitamins, iron and zinc. However, when consuming meat products - as is almost always the case - dosis facit venenum applies. So that you can roughly estimate how much meat you can eat in a week, here are a few rules of thumb. A maximum of 600g of meat and sausages per week is recommended for an adult man. If you stick to these quantities, regular meat consumption shouldn't be a problem either!
Boost your Energy
You probably already know that vegetables and fruits should be an important part of your diet. This is because they are ideal sources of energy for fitness thanks to their high content of carbohydrates, vitamins, minerals, roughage and secondary plant substances. The good thing is that it doesn't matter if the veggies are fresh or frozen, meaning you can save yourself the hassle of chopping while cooking.
Whole Grain Power
In order for your brain to function properly, your body needs enough carbohydrates, and the best way to get them is with whole grain products. Treat yourself to a delicious avocado bread or a portion of wholemeal pasta and do something good for your body. So that you can cover your daily requirement, you should, for example, eat at least 4 slices of fine wholemeal bread - you can let your creativity run free when choosing the topping! Soups and stews with peas, lentils or beans fill you up and make you happy. They also contain valuable proteins and also provide plenty of fiber. And they in turn keep your digestion busy and can also prevent colon cancer! Well then, bon appetit!
Dairy products are not only super delicious, but also contain protein. The white delicacies from the refrigerated counter provide calcium for the bones and teeth and increase the ability to concentrate. If you tolerate dairy products, you can supply your body with many important minerals!
pump it up
Humans are a bit like cars in this respect - without good oil, the engine runs poorly. Fat doesn't always have to be bad and it can even be really good for your health. And no, we're not talking about pancake fat, butter or lard. This is where you should step on the brakes. These fats are actually bad and can weigh heavily on cholesterol levels.
It's about oils like olive oil, avocado oil or rapeseed oil, which are very good for protecting the vessels in the body. The ratio of monounsaturated to saturated fatty acids has a positive influence on blood lipids. In some cases, the body even needs these fats in order to be able to absorb certain vitamins in the first place!
Fish is not only incredibly versatile, but also tastes incredibly good. He's also incredibly healthy! Because fish provides the body with omega-3 fatty acids, which protect the heart. Fish also has a high iodine content. This has very positive effects on the thyroid glands!
But that's not all, because fish protein serves as a building material for cells and muscles. And this protein is in no way inferior in quantity and quality to the protein from pork, beef and poultry.
Pimp your health
Are you looking for a healthy snack? Then it's best to reach for nuts and seeds, because these quickly and effectively make a valuable contribution to men's health! They have a high proportion of unsaturated fatty acids and fiber. Therefore, they reduce the risk of cardiovascular disease.
Spice it up
Too much salt is known to be very unhealthy because it can increase blood pressure. This means that you should be a bit cautious about the amount of salt. If you are a very salty eater, you can try reducing your salt intake gradually. Over time you will get used to the taste of less salt! Reach for herbs when seasoning - whether fresh or dried. They give every meal a special aroma and also increase the variety of tastes! So get to the herbs, get set, go!
It was probably always drummed into you as a child - drink enough water! But there is a good reason for this, or rather several. Water gets the circulation going, flushes the kidneys and clears the head. It can also reduce appetite and thus even help you lose weight. A grown man should eat approx. drink two to three liters of water. To quench your thirst, it is best to use mineral water, unsweetened drinks or low-calorie soft drinks.
The Perfect Match
Of course, a good glass of red wine with meat or a beer with dinner is always a pleasure - we'll admit that. If it were only to stay with one glass, there are usually no health-related objections. Of course, this depends on the respective state of health and cannot be generalized.
Strictly speaking, a grown man should not consume more than 20g of alcohol a day. This corresponds to about a "half" - as they say in Bavaria. So 500ml beer. More of this intoxicating pleasure can become problematic for mental and physical well-being.
Last but not least, we have summarized 10 simple tips on how you should best eat in order to be able to perform at your best.
- Pay attention to diversity and variety in your diet.
- Vegetables and fruits - take "5 a day" each!
- Reach for whole grain products, because they are delicious and very healthy.
- Try to limit your meat consumption.
- Eat more fish!
- Eat mostly unsaturated fatty acids.
- Save salt and sugar when preparing food!
- Drink 2-3L of water a day.
- Pay attention to gentle preparation and take your time when eating. Chew sensibly!
- Try to avoid alcohol.