10 tips for men’s health

get the facts to

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10 tips for men’s health

magic foods do not exist

10 tips for men’s health

There’s no magic food or way to eat. There are some
foods men need to eat such as vegetables; fruits; whole
grains; protein foods like beans, eggs, or lean meats; and
dairy like 1% milk. You’ll get nutrients you need for
good health―including magnesium, potassium,
calcium, vitamin D, fiber, and protein.


if it’s there, you’ll eat it

Keep healthy foods in your kitchen that need little
preparation. Keep your fridge filled with carrots,
apples, oranges, low-fat yogurt, and eggs. Stock up on
fresh, canned, or frozen vegetables and fruits, lean meats,
canned beans, and tuna or salmon. Find healthier heat-andeat
options to replace heating up a frozen pizza.

whole grains help you feel full

Make sure half your grains are whole grains. Whole grains
can help give a feeling of fullness and key nutrients.
Choose whole-wheat breads, pasta, and crackers;
brown rice; and oatmeal instead of white bread, rice,
or other refined-grain products.

build habits that don’t add pounds

Cut calories by skipping foods high in solid fats and
added sugar. Limit fatty meats like ribs, bacon, and hot
dogs. Cakes, cookies, candies, and ice cream should be just
occasional treats. Use smaller plates to adjust the amount of
food you eat.

water is your friend

Water is a better choice than many routine drink
choices. Beverages can add about 400 calories
a day to men’s diets. So limit high-calorie beverages,
including those with alcohol. Skip soda, fruit drinks,
energy drinks, sports drinks, and other sugary drinks.

find out what men need to eat
Men’s energy needs differ from women’s needs. Find
exactly how much and what foods you need, based
on your height, weight, age, and physical activity level at

get beyond survival cooking
Start cooking more often. Try steaming vegetables,
roasting a chicken, and making a tasty
veggie sauce for spaghetti from scratch. Eating
your own home-cooked meals allows you to
control what and how much you eat.

wise-up about what’s in food

Use both Nutrition Facts and ingredient labels to
discover what nutrients foods and beverages contain.
Cut back on foods that have sugar or fat as the first ingredient.
Use SuperTracker’s Food-A-Pedia to compare more than
8,000 foods.

sweat is not bad

Be active whenever you can. Have friends
or family join you when you go for a long
walk, bike, or jog. Vary activities to stay motivated.
Set a goal of 2½ hours or more of moderate
physical activity a week. Include strengthening
your arms, legs, and core muscles at least 2 days
a week. Being active just 10 minutes at a time makes a
difference.

fill your plate like MyPlate
Learn more at www.ChooseMyPlate.gov.
MyPlate is based on the Dietary Guidelines for
Americans