It has long been noted that there is a close relationship between what a person eats and how he feels. Nutrition really is of great importance for a person’s health, well-being and even mood. And if women are more willing to accept this theory, it is difficult to convince men that their food directly affects their well-being. And yet it is so.
What, for example, should breakfast be like for men? What should the stronger sex eat in order not only to feel good, but to spend the day as energetically and actively as possible?
Basic principles of proper nutrition for men
When creating proper nutrition for a man, you should be guided by the following principles:
- A man initially needs more energy than a woman, since he is more active, and his professional activities often require greater physical expenditure. A man's food should be high in calories and due to his greater weight due to the presence of more developed muscle tissue. In addition, men's metabolism is faster than women's, which also affects the diet.
Important! The daily calorie content of food for men whose work does not involve heavy physical activity is up to 3500 kcal.
- The basis of the energy value of the diet is carbohydrates. Complex carbohydrates are more beneficial for the body - cereals, grains, fruits and vegetables. Fats provide a lot of energy, but it is better if they are of plant origin (olives, nuts, avocados, sunflower seeds, vegetable oil). You shouldn’t think that little butter is a less healthy product; it’s just important to follow the norm when consuming it.
- The male body requires more protein from food than the female body. With average physical activity, a man should consume at least 100 grams of protein food per day. Therefore, the menu should include lean chicken, veal, rabbit, as well as dairy products, leafy greens and nuts. Useful products for men's health: milk, yogurt, kefir, cheese, cottage cheese, peanuts, cashews, almonds and walnuts.
- The diet includes foods that are good for men's health - these are the same protein products, as well as foods high in zinc, vitamin E, phosphorus and selenium. These substances improve testosterone production, which is important for potency and male reproductive health.
Attention! If there is a lack of zinc in the diet, a man faces impotence. Therefore, healthy foods for men: liver, red meat, squid, fish, eggs, oysters, shrimp, pumpkin and sunflower seeds, nuts and dark chocolate.
- Don't skip breakfast. A full meal in the morning starts the work of the whole body. Otherwise, it will begin to accumulate fat for protection during critical moments of fasting. Lunch should be moderately filling. As for dinner, it is made as light as possible. We take our last meal a couple of hours before bedtime.
- Be sure to drink enough fluids. It is useful to drink about 1.5 l/day. If a man wants to lose weight and is on a diet, then drinking clean water will help remove toxins from the body and improve metabolism.
What recipes are best for men?
They should be satisfying, high in calories, but not harmful to health. What are the ideal recipes? These are various omelettes, porridges or cereal dishes, cottage cheese and vegetable dishes, healthy sandwiches, meat dishes (the meat, of course, should be lean). Why are the recipes made from these products?
Eggs and cottage cheese are very nutritious foods. Cottage cheese supplies the body with protein and calcium, and it is protein that is necessary for the normal condition of muscles, which is very important for men. As for eggs, they are also a protein product. But they must be cooked correctly; you should not fry the eggs. It is best to boil or make an omelet. The latter can be prepared with various vegetables and herbs. Tomatoes, bell peppers, spinach, and onions go well with eggs, but you can use any other vegetables and herbs. As for cottage cheese, it can also be consumed with additives. These can be dried fruits, berries, fruits, herbs or vegetables.
Cereals, that is, porridge and whole grain or rye bread, contain complex carbohydrates. It is these carbohydrates that provide gradual release of energy throughout the day. This means they fill you up for a long time. Therefore, between breakfast and lunch you will not want to have a snack or your hunger will be insignificant, therefore, fruit will be enough (and you will not want to eat a bun). You can prepare any porridge and add berries or dried fruits to them. For bread, you can eat a whole grain muffin or make a healthy sandwich. For a healthy sandwich, cheese or a slice of meat with vegetables and herbs is suitable.
Vegetables contain many vitamins and minerals, and they are needed for the normal functioning of the whole body. In addition, vegetables contain a lot of fiber, which also saturates and regulates intestinal function. You can make a salad from vegetables; this is the healthiest breakfast dish.
As for meat, it is generally believed that it should not be eaten for breakfast, but rather left for lunch. But in fact, lean meat that is boiled or baked is great for a morning meal, especially for men. You can eat the meat with vegetables or make a sandwich.
So, there are quite a lot of healthy breakfast options for men. You can choose recipes for those dishes that a man likes most. However, diversity must be present in any case.
How to create a weekly diet for a man?
Pumpkin seeds for prostatitis: properties and recipes
To choose the right nutrition for a man, the menu is compiled taking into account the following factors:
- energy value and calorie content of the menu;
- volumes of fluid consumed;
- eating regimen.
It is not difficult to correctly calculate the energy value of a product; just look at the packaging, where all the numbers are indicated. If a recipe uses several products with different energy values, it is important to consider the quantity and calorie content of a particular ingredient. If a man wants to lose weight, then the energy value of the dishes is made less than what the body requires, and vice versa. When calculating calories, it is worth taking into account daily physical activity.
When calculating fluid intake norms, it is important to understand that only clean drinking water, juices and green tea should be counted. All other liquid that the body receives from food is regarded by it as food. It is worth mentioning separately about alcohol, which cannot be classified as drinking. Alcohol not only does not meet our fluid needs, but also accelerates its removal from the body.
It is important to adhere to a balanced diet, that is, the body should not be overloaded with food, but you should not take 12-hour breaks between meals. It is healthy to eat about 5-6 times, with small snacks between breakfast, lunch and dinner.
Ginger: properties, methods of use and contraindications for prostatitis
Not recommended products
It is advisable to exclude harmful foods for men from the diet. The list includes the following dishes and products:
- all the foods that stimulate the production of female sex hormones are lentils, beans, peas, soybeans and some foods with protein of plant origin (beer, instant coffee, processed foods, sausages);
- confectionery products due to their content of simple carbohydrates;
- sweet drinks (including carbonated drinks);
- fast food;
- products with preservatives and chemical additives;
- smoking;
- pickles;
- alcohol;
- White bread;
- ketchup and mayonnaise;
- fatty and heavy fried foods.
What should you not eat in the morning?
It would be a big mistake to eat breakfast from fast food restaurants. Of course, it’s better to prepare everything yourself, but even if this is not possible, you shouldn’t resort to fast food in the morning. Each cafe has a special morning menu, in which you can even find oatmeal. Why can't you eat fast food?
This is a very heavy food for the body, especially in the morning. Because of it, a man may suffer from heartburn, increased gas production, and bloating throughout the day, which in no way contributes to effective work. The harm lies in the huge amount of calories. Sometimes one meal in such an establishment can cover a man’s entire daily calorie needs. But the energy charge from fast food is not enough for a long time. This is how excess weight gradually comes.
It is strictly forbidden to eat specific foods for breakfast: very salty, spicy, exotic. Not every stomach is able to digest this during the day, so what can we say about the morning.
What's better to drink for breakfast? What drinks will be the healthiest for men in the morning?
Menu for healthy eating for men
To develop proper nutrition for men, it is recommended to create a weekly menu based on the following example:
- Monday:
- breakfast - scrambled eggs with herbs, mushrooms or cheese, wholemeal bread, fresh fruit or green tea with milk;
- lunch - rich vegetable soup with a piece of lean meat, black bread, steamed cutlet with mashed potatoes, juice or tea, fruit dessert;
- dinner - vegetable side dish with boiled chicken fillet, yogurt.
- Tuesday:
- breakfast – milk oatmeal with fruits and raisins, fresh vegetables, toast with cheese and green tea;
- lunch – low-fat puree soup with fish and processed cheese, vegetable lasagne, a slice of whole grain bread, fruit or berries, juice or tea;
- dinner - vegetable side dish with boiled white fish, kefir.
- Wednesday:
- breakfast – eggs in a bag, cottage cheese with sour cream, fresh juice or cocoa;
- lunch - borscht with beef, a slice of black bread, home-style roast, yogurt and fruit dessert;
- dinner - stewed vegetables with boiled homemade sausages, kefir.
- Thursday:
- breakfast - porridge with milk with added fruit, a sandwich with cheese, tea with chicory or coffee with milk;
- lunch – pickle soup, bran bread, steamed fish cutlet with mashed potatoes, tea;
- dinner - cottage cheese casserole and salad with added meat, vegetables and nuts, yogurt.
- Friday:
- breakfast - goulash with pasta, cottage cheese with sour cream, tea with milk or coffee;
- lunch – low-fat hodgepodge, vegetable salad with chicken cutlet, slice of bread with butter, tea;
- dinner - pilaf with vegetable salad, fruit and juice.
- Saturday:
- breakfast - chicken roll with omelet and grated cheese, vegetable salad, cocoa or tea;
- lunch - cream soup with vegetables, pancakes with meat, jelly, fruit;
- dinner - oven-baked fish with a vegetable side dish, yogurt and salad with egg and onion.
- Sunday:
- breakfast - wheat porridge with meat and mushroom sauce, a sandwich with cheese and green tea;
- lunch – borscht with sour cream, vegetable stew, salad, juice;
- dinner - milk porridge with fruit, kefir.
Small snacks are allowed between main meals. Bananas, apples, seeds, nuts, ham and cheese sandwiches, pancakes with syrup and drinks (tea, coffee, juices) are suitable for this.
The healthiest breakfast recipes
- Boil oatmeal in water. Wash the raspberries and add to oatmeal, seasoning everything with honey. Place a piece of low-fat cheese on whole grain bread. You can wash down your breakfast with a chicory drink.
- Boil the chicken fillet and chop finely. Wash and chop the tomato. Place the tomato and fillet filling in the pita bread; you can add sour cream if desired. Make a smoothie - beat yogurt and berries in a blender.
- Grate the apple. Add cottage cheese, egg, semolina to it. Bake in the oven for about 40 minutes. Brew green tea.
- Beat milk with eggs. Pour the mixture into a frying pan (non-stick) and fry. Halfway through frying, add chopped dill and feta cheese. Brew a cup of coffee with cinnamon.
- Prepare buckwheat porridge. Make a cucumber and tomato salad, add olive oil. Prepare a cup of black tea, add lemon.
- Pumpkin rice porridge. Rinse the rice and place in the multicooker bowl. Add grated pumpkin, a little sugar, milk. Cook for 40 minutes in the “Milk porridge” mode.
- Lazy dumplings. Add flour, one chicken egg, salt or sugar to the cottage cheese. Knead the dough. Cut into small squares and press down a little with a fork. Boil in salted water for 2 minutes after floating. After cooking, season with sour cream.
- Omelette with vegetables. Finely chop the pepper, tomato and carrots and simmer lightly. Add the beaten milk and egg mixture. Cook on low heat.
- Cottage cheese casserole with cherries. Beat two eggs with a glass of sugar, add 400 grams of cottage cheese and a couple of tablespoons of semolina. Remove the seeds from the cherries and add to the resulting mixture, you need about half a cup of cherries. Place in the oven for 30-40 minutes.
- Carrot cupcake. Mix 100 grams of flour with half a tsp. soda Add 90 grams of sugar, 1 egg and 90 ml of olive oil. Knead the dough, to which you should also add grated carrots and 20 grams of chopped walnuts. Pour the resulting mixture into muffin tins and bake for 25 minutes in the oven.
Porridges are a complete storehouse of useful microelements and vitamins. The feeling of fullness comes instantly, but there is no burden on the stomach. The most beneficial for breakfast are rice, oatmeal and buckwheat porridge.
- Semolina-coffee porridge Add sugar and semolina (3 tbsp) to 300 ml of boiled milk. Add a tablespoon of cocoa and simmer for five minutes.
- Oatmeal with cinnamon Pour oatmeal into salted water and boil for ten minutes. After removing from heat, add cinnamon, vanilla sugar, nuts and jam.
- Rice porridge with apples Pour 200 grams of rice into a multicooker bowl, add grated apple, sugar, vanillin. Fill with water until it is one finger higher than the cereal. Start the “Porridge” mode.
- Garlic corn porridge Place 2 tbsp in a saucepan. butter, half an onion and a clove of garlic. Add a little water and cook until the onion is soft. Add water, a glass of milk, add corn porridge, and salt. Cook covered for 20 minutes, stirring. Add grated hard cheese to the finished porridge.
- Rice porridge with almond milk Wash the rice with water and boil with sugar. Pour in almond milk and add coconut flakes.
- Egg in avocado. Remove the pit and some pulp from an avocado cut in half, beat in an egg and bake in the oven.
- Muffins with mushrooms and cheese. Fry the mushrooms. Beat the egg with milk, mix with mushrooms and add grated hard cheese. Pour into muffin tins and bake in the oven for 20 minutes.
- Dessert in lavash. Grease the pita bread with peanut butter, add chopped bananas and kiwi, low-fat cottage cheese. Roll up and bake for about 8 minutes in the oven.
- Oatmeal with cheese. 2 tbsp. Mix oatmeal with 30 ml of milk and egg. Add salt and beat. Pour into the pan. After finishing cooking, add grated cheese.
- Apples with cottage cheese and fruits. Cut five apples in half and remove the core. Put cottage cheese and fruit inside, add honey. Bake in the oven.
Toasted toast in the oven will be a tasty and healthy breakfast.Ingredients:
- half a sliced loaf
- 100 ml milk,
- egg,
- 50 grams of hard cheese.
Form the ingredients into cutlets, grease a baking sheet with oil and fry in the oven until golden brown. The finished dish can be eaten with a salad of fresh vegetables.
Proper nutrition is the right path to a healthy lifestyle. After sleep and a long stay of the body without food, breakfast should fill the body with energy and nutrients. Take your breakfast food choices seriously and you'll feel energized all day long.
