When thinking about the optimal male form we think body builders, actors, and strippers!! Strippers have some of the best bodies women enjoy looking at. No one wants to be in the middle of a great party and have an overweight cop ring their doorbell and
start taking his clothes off. Although, to keep these men looking in tip top shape they need to keep a close eye on their nutrition, but eating well is only the tip of the iceberg. On top of eating well, there also needs to be a workout regimen in place.
Adult males need healthy eating patterns. If you’re not eating whole grains and lots of fruits and vegetables, consider making a change. By increasing these complex carbohydrates in your diet, you’re not only adding fiber, but also many beneficial nutrients to your body. Whole-grain breads, brightly-colored vegetables, and seasonal fruits are the best choices when you shop for food. According to the Dietary Guidelines for Americans 2010, your daily caloric intake should contain anywhere from 45 to 65 percent carbohydrate. This means that if you’re consuming 1,600 calories a day, approximately 800 calories should come from carbs. Try to make at least half of the grains you eat whole grains. Whole grains are great for your digestive system and keep you feeling full for a long time.
As an adult male, your bones and muscles are constantly changing. In order to keep up with these changes, feed your body an adequate supply of protein. Protein not only feeds growing bones and muscles, it also helps repair torn ones. Consider low-fat sources of protein, like those that can be found in beef, chicken, fish and eggs. The Dietary Guidelines suggests that your daily calories should contain between 10 to 35 percent protein. Meat is high in protein. Seven ounces of steak has about 34 grams of protein. If you’re a vegetarian, 1 cup of quinoa has about 18 grams.
The Dietary Guidelines also suggests that 20 to 35 percent of your daily calories should come from fat. Your body needs some fat. Fat serves many purposes in your body; for example, fat helps absorb the fat-soluble vitamins A, D, E and K. Try to keep your diet low in saturated fat since this type of fat can raise your blood cholesterol levels. Opt for healthy oils, like the ones that are liquid at room temperature. Your best bets are olive, safflower and peanut oils. Watch out for calories though, as 1 tablespoon of olive oil has 120 calories.
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