What's better than a cold beer, a juicy burger and crispy fries? As good as this food sounds, it's incredibly unhealthy. And unfortunately, it's food that men in particular like to eat. Most men like their food to be hearty, quick and, above all, tasty. For women, it's usually a little different. They prefer light and healthy dishes. And the healthier choice pays off - women live an average of five years longer than men. Cardiovascular disease, high blood pressure and diabetes affect men more often, earlier and often more severely than women.
Unfortunately, men often skimp on whole grain products and vegetables because they simply don't like the taste. Like women, men quench their thirst with water, but there is some truth to the prejudice: nothing beats a cold beer. But eating and drinking healthily is anything but unmanly and, with the right strategy, can even be 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
Is meat healthy or unhealthy? Opinions differ on this. However, we believe that meat in certain quantities is by no means harmful. If you want to eat healthily, you don't necessarily have to avoid meat products. After all, they contain a lot of protein, B vitamins, iron and zinc. When consuming meat products, however, the rule is - as is almost always the case - dosis facit venenum. So that you can roughly estimate how much meat you can eat per week, here is a small rule of thumb. For an adult man, a maximum of 600g of meat and sausage per week is recommended. If you stick to these quantities, regular meat consumption should not be a problem!
Boost your Energy
You probably already know that vegetables and fruit should be an important part of your diet. This is because they are high in carbohydrates, vitamins, minerals, fiber and phytochemicals, making them ideal sources of energy for fitness. The good thing is that it doesn't matter whether the vegetables are prepared fresh or frozen, which means you can save yourself the hassle of chopping them when cooking.
Whole Grain Power
In order for your brain to function well, your body needs enough carbohydrates and the best way to get them is through whole grain products. Treat yourself to a delicious avocado bread or a portion of whole grain pasta and do something good for your body. To cover your daily needs, you should eat at least 4 slices of fine whole grain bread - you can be creative with the toppings you choose! Soups and stews with peas, lentils or beans fill you up and make you satisfied. They also contain valuable proteins and provide plenty of fiber. And that in turn keeps your digestion going and can also prevent colon cancer! Well then, bon appetit!
Cool Power
Dairy products are not only delicious, they also contain protein. The white delicacies from the refrigerated counter provide calcium for the bones and teeth and increase concentration. If you can tolerate dairy products, you can supply your body with many important minerals!
Pump it up
In this respect, people are a bit like cars - without good oil, the engine runs poorly. Fat doesn't always have to be bad and can actually be really good for your health. And no, we're not talking about frying fat, butter or lard. You should put the brakes on that. These fats are actually bad and can have a big impact on your cholesterol levels.
It's about oils like olive oil, avocado oil or rapeseed oil, which are very good for protecting the blood vessels in the body. The ratio of monounsaturated to saturated fatty acids has a positive effect on blood fats. In some cases, the body even needs these fats to be able to absorb certain vitamins in the first place!
Fishy Goods
Fish is not only incredibly versatile, it also tastes incredibly good. It is also incredibly healthy! Fish supplies the body with omega-3 fatty acids, which protect the heart. Fish also has a high iodine content. This has a very positive effect on the thyroid!
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 go for nuts and seeds, because they make a quick and effective 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 little cautious with the amount of salt you eat. If you are a very salty eater, you can try to reduce your salt consumption gradually. In the long run, you will get used to the taste of less salt! When seasoning, use herbs - whether fresh or dried. They give every meal a special aroma and also increase the variety of flavors! So, get the herbs, ready, go!
Stay Hydrated
As a child, you were probably always told to drink enough water! There is a good reason for this, or rather, several. Water gets your circulation going, flushes your kidneys and clears your head. It can also reduce your appetite and thus even help you lose weight . An adult man should drink around two to three liters of water a day. To quench your thirst, it is best to choose 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 admit that. If it were just one glass, there would normally be no objections from a health point of view. Of course, this depends on the individual's state of health and cannot be generalized.
Strictly speaking, an adult man should not consume more than 20g of alcohol per day. That is roughly equivalent to a “half” - as they say in Bavaria. So 500ml of beer. More of this intoxicating pleasure can be problematic for mental and physical well-being.
