It seems that everyone is interested in achieving a healthy and balanced diet, even men. However, you need to be aware that men have different daily nutritional requirements to women.
So, let’s have a look at how does a balanced diet for men looks like in order to have a healthy body.
Step 1: Add protein to your breakfast
Regardless of whether your start your day at the office or the gym, adding protein to your breakfast is an awesome way to revive up your metabolism. In case you generally exercise first thing, a protein breakfast helps promote muscle recovery and repair. Eggs are the perfect choice because they provide a good balance of quality protein and fat. Other options include lean ham, fish like salmon, as well as low-fat dairy foods.
The reason protein foods are beneficial is because they slow stomach emptying, which means you stay fuller for longer and therefore you'll tend to eat fewer calories the rest of the day.
Step 2: Choose carb-rich foods for lunch
Opt for a lunch that contains a mix of lean protein and starchy carbs. Carb-rich foods will give you the necessary energy; therefore cutting carbs out isn’t a good idea as you'll suffer from mid-afternoon slumps if you do. However, the key is to choose carbs that produce a steady rise in blood sugar, which means avoiding sugary 'white' foods and opting for high fiber whole-grains that will help you manage those afternoon cravings. Whole-grains like rye, whole-wheat and barley keep you satisfied for longer - in fact studies show rye bread keeps blood sugar stable for up to 10 hours - a sure way to dampen those mid-afternoon energy crashes.
Step 3: Combine carbs with healthy fats for dinner
Try carbs for dinner, they're low in fat, fiber-rich and help you relax in the evening. Combine them with healthy essential fats which your body can use overnight for growth and repair. You can get these healthy fats from oily fish like salmon, trout and mackerel as well as nuts, seeds and their oils.
You could also try some delicious, healthy sushi for lunch or dinner. The avocado (and other veggies) and fish from sushi is great for your health, especially if you skip the spicy ingredients.