Importance of nutrition for Men On INTERNATIONAL MEN’S DAY
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Importance of nutrition for Men. On INTERNATIONAL MEN’S DAY :

By: Admin  19 November 2022
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International Men’s Day is celebrated on 19 November every year. The celebrations highlight the contribution of men towards family and the society. 

The objectives of Men’s Day are to focus on men health, gender relations, gender equality and discrimination. Achievements and contributions of men are highlighted to the world. 

Nutritional requirements are different with gender and age. As a man, your healthy diet will need to meet your unique physical needs, fit with your lifestyle, and reduce your risk of disease. Regardless of age, all men need good nutrition from a healthy diet. Without a healthy diet, you could be increasing your risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, some cancers, and even mental health issues, such as anxiety and depression. As a man, your healthy diet will need to meet your unique physical needs, fit with your lifestyle, and reduce your risk of disease. 

Some dietary guidelines for maintaining good men’s health: 
  1. Eat a wide variety of foods from the five food groups:  
  • Plenty of colourful vegetables, legumes/beans 
  • Fruit 
  • Grain (cereal) foods – mostly wholegrain and high fibre varieties 
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds 
  • Milk, yoghurt, cheese or their alternatives, mostly reduced fat.  
    2. Drink plenty of water. 
    3. Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods,               potato chips, crisps and other savoury snacks. 
    4. Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats.                  Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and            avocado. 
    5. Limit foods and drinks containing added salt, and don’t add salt to foods in cooking or at the table. 
    6. Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks,                    vitamin waters, energy and sports drinks. 
    7. Limit alcohol. (Drink no more than two standard drinks a day, on average, and no more than four standard drinks on any single                  occasion.) 
    8. Keep ‘extras’ or ‘sometimes foods’ to a minimum – they’re not a regular part of a healthy diet. Extras are the high sugar, high fat,              high salt foods listed above, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and              cordials. 
What may be missing from men’s diets: 
A healthy diet is one that gives your body everything it needs for good health, including macronutrients (carbohydrate, fat and protein), micronutrients (vitamins and minerals), fibre and water. 
 
It’s common for men’s diets to be lacking some essential elements, including: 
 
Vitamin D – This powerhouse vitamin reduces inflammation in the arteries and strengthens the skeleton, but all people, not just men, can be deficient in it because they don’t get enough ultraviolet B rays from the sun. Some foods that are rich sources of vitamin D include oily fish (like salmon), meat, eggs, dairy and mushrooms. Ask your doctor to test your vitamin D levels 

Magnesium – This mineral is involved in more than 300 processes in your body. Low levels may increase your risk of heart disease. Studies say most men consume only about 80 per cent of the recommended daily magnesium. Navy beans and halibut are great sources of magnesium, but it can be hard to get all you need from food alone. Talk to your healthcare practitioner if you think you may be falling short 

Vitamin B12 – Good sources of vitamin B12 include meat, poultry, eggs, fish and shellfish, cheese, yoghurt and milk, and fortified cereals, but talk to your doctor about your levels 

Potassium – This essential mineral helps your cells use glucose for energy. Many men don’t consume enough potassium which works to lower the sodium in the blood, so if your diet is high in sodium, have a chat to your doctor. Avocados, potatoes and bananas are all excellent sources 

Iodine – Your thyroid glands need iodine to produce the hormones T3 and T4, both of which help control how you burn calories. Insufficient levels may make you gain weight and feel fatigued. Eggs, milk and yoghurt are good sources of iodine, but talk to your doctor about your levels and what to do about them. 


NOTE: 
As a man, your healthy diet will need to meet your unique physical needs, fit with your lifestyle, and reduce your risk of disease. 

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