10 Most Beneficial Ways to Maintain a Balanced Diet Chart for Men
The world has never been so advanced, and life has never been this hectic than it is today. Since lives and lifestyles have changed—shouldn’t our diets change too? Of course, it should – it is now crucial to have a perfectly balanced diet to lead a healthy life.
Today we need a proper amount of energy to survive in this unstoppable world. And the imperative knowledge of knowing what to eat, when to eat to get that required strength is a valuable skill. From here, you can continue reading this article to learn and earn this skill. Wink!
Know What A Balanced Diet Is
A balanced diet is a diet that includes all the essential nutrients a body requires to be fit and healthy. The table shown below is the average nutritional values an average adult man requires every day:
| Energy (kcal) | 2500 |
|---|---|
| Protein (g) | 55 |
| Carbohydrates (g) | 300 |
| Sugar (g) | 120 |
| Fat (g) | 95 |
| Saturates (g) | 30 |
| Salt (g) | 6 |
Since you now understand what is a balanced diet and nutritional aspects of it, let’s move on to know how you can achieve those values.One should include the below contents in his diet to achieve the required nutrients per day feat.Fruits, vegetables, grains, cereals, dairy products, etc.
A Healthy Diet Should Include:
- For vitamins and minerals, eat 2 cups of fruits and 2½ cups of vegetables.
- Consume whole grains such as bread, cereal, pasta, brown rice, oats, etc.
- 30-35 grams of fiber per day, get them from peas, beans, pulses, etc.
- Have the required amount of fat. Milk, rice, nuts, potatoes, etc. are a good source of it.
- Bananas, oranges, peas, broccoli, spinach can be eaten to gain the proper amount of potassium.
| Foods | Portion size |
|---|---|
| Carbohydrates like cereal/rice/pasta/potato (include 1 portion at each main meal and ensure it fills no more than ¼ of your plate) | Your clenched fist |
| Protein like tofu/pulses (aim to have a portion at each meal) | The palm of your hand |
| Cheese (as a snack or part of a meal) | 2 of your thumbs |
| Nuts/seeds (as a snack or part of a meal) | 1 of your cupped hands |
| Butter/spreads/nut butter (no more than 2 or 3 times a day) | The tip of your thumb |
| Savories like popcorn/crisps (as a snack/treat) | 2 of your cupped hands |
| Bakes like brownies/flapjacks (as an occasional treat) | 2 of your fingers |
Dear Men, here are the top 10 most beneficial ways you can shape your diet-routine to maintain a balanced diet chart:
1.The Importance of Breakfast
Breakfast is the most important meal of the day. It should include more protein, carbohydrates, and other required fat & minerals to perform well throughout the day.A high-calorie breakfast is crucial to maintain a healthy diet, and one should not skip it. Following are some suggestions you can have in your breakfast:
- Whole-grain cereal
- Low fat yogurt
- Sliced bananas or berries
- Banana Nut Smoothie
- Whole grain toast
- Plain oatmeal made with low-fat milk topped with nuts
- Fruit
- String cheese
- Granola bar
- Banana
2.Having Fruits is a Must
Keep having fresh fruits throughout the day is a must-do activity to remain active and charged all day long.Apple, banana, and orange are some of the most common fruits that contain a decent amount of vitamin C, fiber, calcium, folate, bioflavonoids, and carotenoids. One should have them every day.
3. Work Hard
Working hard is the key to be physically active, and being physically active is the key to fitness. Considered as one of the best ways to maintain a balanced diet chart – it is not only said but a proven method. When you work hard – you burn your calories, and when that happens – your body asks for food and rest itself, and it’s a great sign of being healthy.
4. Consume More Protein
Protein is responsible for muscle development and to carry other functions in the body like hormones and enzymes production. Therefore, it is crucial to include more and more protein in your diet.The following are the rich sources of protein which you can include in your diet or fit them in your day:
- Milk
- Almonds
- Oats
- Cottage
- Cheese
- Yogurt
- Milk
- Broccoli
- Lentils
- Peanuts
- Pumpkin
- Seeds
5. Don’t Forget to Include Dairy Products
Since calcium is another most essential and required nutrient of the human body – a man should eat dairy products more often throughout the day. Dairy products like low-fat yogurt, cottage cheese, and milk, are a fantastic source of calcium, they’re filled with it, and so you should fill these products in your daily diet chart to be balanced and fit.
6. Limit the Consumption of Salt
Excessive usage of salt is pretty much harmful to the body. Reason – it supports blood pressure amplification, and if that happens, dangerous things like heart attacks, strokes, and dementia can occur.
7. Avoid Fast or Junk Food
One should avoid eating junk food as it can affect the body in so many ways and thereby is very bad for health. Burger, Pizza, are some of the commonly consumed junk foods.
8. Time
Time – Time should always be kept in mind. Breakfast, lunch, dinner followed by snacks or tea times in between them – one must take all of these on time to maintain a balanced diet chart.
9. Exercise
Doing physical work out is a must-do activity one should include in his schedule. Your diet, your mind, can’t do anything until you’re physically active. You have to burn extra calories to make space for the new ones.
10. Be Conscious!
A man should be conscious of what he is eating, and how much calories it has, this is indeed one of the most beneficial ways to maintain a balanced diet chart for men. We often see that men in this regard are way behind than their female counterparts. They have no idea what they are eating and how it meets their bodies, which is an unhealthy sign itself.
Afterword
So, dear men, time to pay attention to your health and precisely, what you’re eating, and when you’re eating – because it is the master key to everything. Fun!