Healthy eating tips for men of all age groups

When it comes to healthy eating and taking care of the diet, people who often neglect their health the most are men. As we age the involuntary loss of muscle mass and muscular function has a major impact on quality of life. According to several studies, muscle loss is faster in men as compared to women, which can further lead to a multitude of health issues.

While we can treat our fathers, brothers and boyfriends to fancy gifts on birthdays and anniversaries every year, it is equally important to encourage them to focus on their nutritional needs as well. Dr. Irfan Shaikh, Head, Medical & Scientific Affairs at Abbott's Nutrition business shares some tips that men must adopt to bring a healthy shift in their eating habits.

The simplest mantra for a healthy diet is to eat freshly prepared food and fruits that are seasonally available. The diet should include regular food (cooked in minimal oil), along with fresh fruits and vegetables in their purest. Avoid eating stale food, for example, don’t eat lunch for dinner, or last night’s leftover dinner for breakfast. Instead, cook fresh food for each meal.

Also Read: This is the right direction to sit while having food as per Vastu Shastra

The Whole30 diet that has recently gained popularity operates on the principle that emphasizes the need for whole foods in their natural forms with minimum added ingredients. This diet needs to be followed for 30 days and allows and prohibits certain food items. You can eat fruits, vegetables, eggs, nuts, seeds, unprocessed meats, seafood and oils like olive oil and coconut oil. Food items that are not a part of this diet are refined sugar, legumes, grains, dairy, alcohol and processed foods of all kinds.

Also Read: 5 vegetables that turn more nutritious when cooked

Our Indian style of cooking utilizes everything: right from vegetables and fruits to pulses and spices which are all necessary to consume to meet your nutrient requirements. Some modest Indian recipes, such as Khichdi and Dalia with added seasonal vegetables, are powerhouses of nutrients and fibre and are ideal for maintaining family health. Usage of turmeric, coriander powder, cumin seeds, mustard seeds, hing, garam masala and whole spices like cinnamon, cardamom, cloves etc are also super beneficial for health.

About 33% of adult men have a low Body Mass Index (BMI) and hence while watching their diet, it is also important to include aerobic exercise like walking, biking, swimming and resistance training, like lifting weights which can not only help burn calories but also aid in developing muscle mass.

A regular, balanced diet is crucial to meet daily nutritional requirements. However, some nutritional gaps may exist, which can be easily filled with the help of supplements. Even when you are eating your share of fruits and veggies, you may still fall short of some vitamins and minerals and these deficiencies can show up in several tiny ways. In such a situation, it is best to consult your doctor, who can rightly assess your body and prescribe vitamins that you can safely consume.

As they say, add life to your years, not just years to your life!

For scrumptious recipes, videos and exciting food news, subscribe to our free Daily and Weekly Newsletters.