A balanced diet for men

  • By
    Kerry Torrens - Nutritional therapist

When are the best times to eat carbs, protein and fat, what should your portion size be and what are your guideline daily amounts? Choose wisely and you can eat healthily around the clock...

A balanced diet for men

Men have different daily nutritional requirements to women, and below our nutritionist has offered guidance and recipe ideas for men seeking a balanced diet for good health - but what exactly is meant by a 'balanced diet'? There are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. But that's not the whole story - how much should you be eating and when is the best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
 

Guideline Daily Amounts (GDAs)

Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the daily amounts recommended for a healthy, balanced diet for maintaining rather than losing or gaining weight. Typically men need more nutrients than women with the exception of salt and fibre.
 

Guideline daily amounts
 
 MenWomen
Energy (kcal)25002000
Protein (g)5545
Carbohydrates (g)300230
Sugar (g)12090
Fat (g)9570
Saturates (g)3020
Fibre (g)2424
Salt (g)66


Perfect PortionsPortion sizes

Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:

 


 

 

FoodsPortion size
Carbs like cereal/rice/pasta/potatoYour clenched fist                              
Proteins like meat/poultry/fishPalm of your hand
Savouries like popcorn/crisps2 of your cupped hands
Bakes like brownies/flapjacks2 of your fingers
Butter & spreadsThe tip of your thumb

 

Scrambled omelette toast topper Breakfast

Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism - if you do exercise first thing a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat, other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means you stay fuller for longer so you'll tend to eat fewer calories the rest of the day.

If you're short of time in the morning a protein-rich breakfast needn't take any longer. Top your morning toast with a couple of slices of smoked salmon, some lean ham or some scrambled eggs and when you do have a little more time enjoy an omelette, frittata or our version of the full English.

Protein breakfast recipes:
Scrambled omelette toast topper
One-pan summer eggs
Flash-fried smoked salmon & egg bagel
Ultimate makeover full English
Full English frittata

 

Mid-morning snackPeanut butter & banana on toast

Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often but you need to make every snack work for you. That means choosing snacks which satisfy your energy needs plus supply extra benefits like topping up your five-a-day.

Try peanut butter and banana on crackers or opt for creamy avocado with slices of turkey.

Energy giving snacks:
Peanut butter & banana on toast
Turkey & avocado toast

 

Open mackerel sandwich with fennel slaw Lunch

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy so you'll suffer from mid-afternoon slumps if you cut them out. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary 'white' foods and going for high fibre whole-grains, which help you manage those afternoon munchies. Whole-grains like rye, wholewheat 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.

Opt for an open sandwich topped with lean beef or pork, salmon, turkey or chicken with plenty of salad or toast some whole-grain bread and enjoy with baked beans.

Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Open chicken Caesar sandwich
Open turkey BLT
 

Mid-afternoonSweet & spicy popcorn

For many it's not sugar so much as salty, savoury foods they crave in the afternoon. If this sounds like you forget the crisps and opt instead for spiced nuts, seeds and savoury popcorn or enjoy low-fat cream cheese on crackers.

Savoury afternoon snacks:
Spicy seed mix
Sweet & spicy popcorn
Scandi cheese & crackers

 

Spicy Cajun chicken quinoa Dinner

Don't curfew carbs, they're low in fat, fibre-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.

Fill half your plate with a riot of colour - choosing from a wide variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with a serving of brown rice, quinoa or wholemeal pasta.

Healthy dinner recipes:
Spicy Cajun chicken quinoa
Lime-cured pork chops with black bean, corn & quinoa salad
Zingy salmon & brown rice salad
Thai salmon noodles
 

Kerry Torrens is BBC Good Food magazine's nutritional therapist.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

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