What Makes a Manly Meal: Healthy Super Nutrition for Healthy Super Men

What Makes a Manly Meal: Healthy Super Nutrition for Healthy Super Men

What Makes a Manly Meal: Healthy Super Nutrition for Healthy Super Men

While there are some gender differences in metabolism, the differences are small. The issue of weight loss is mostly about calories in and calories out for men and women alike.

Burn Baby Burn
For both men and women, determining how many calories you need is mostly based on body size and exercise level. For example, moderately active men or women who weigh 150 pounds need about 2400 calories a day to maintain their weight.

Both men and women will only lose weight if they burn more calories than they eat and will see lasting weight loss through positive lifestyle changes.

The Rest of the Nutritional Story
Calorie intake is only part of the story. It turns out that there are some differences between men and women when it comes to what they need to eat.

 Fill up with fiber. Most Americans of both sexes fall behind on their daily fiber intake. Women need 21 to 25 grams per day, but usually eat only 13 grams. Men average 17 grams per day, but they should aim for 30 to 38 grams.

So how can men bulk up on their fiber intake?

  • Skip refined grains and eat whole grains like whole wheat bread, brown rice and oatmeal instead.
  • Oatmeal may not be very exciting, but it’s a tried-and-true health food. The fiber in oats not only helps you feel full longer, it can lower cholesterol and reduce the risk for heart disease. Are you a grill master? Try adding oatmeal to your hamburger or turkey burger mix.
  • Eat two cups of fruit and two and a half cups of fruits and vegetables per day. Beans, sweet potatoes and berries are close to the top of the list of high-fiber choices. Try a smoothie!

Iron man. Despite the fact that so many men love iron-rich meat, men actually need less iron than women. Men should aim for 8 mg of iron a day, while women need 18 mg a day. Men should avoid excess iron.

A 3-ounce serving of beef has between 10-24% of the recommended daily allowance of iron, depending on the cut and preparation. Proteins like poultry, fish and red meats contain ‘heme’ iron. This type of iron is more easily absorbed by the body than other types.

Plant-based iron sources and egg yolks contain non-heme iron. This type of iron is not absorbed as efficiently as heme iron. But you can boost your body’s ability to absorb iron from the non-heme foods by eating them with foods that are high in vitamin C, like strawberries, melons, mangoes and citrus.

 The pros of protein. Proteins are a good source of amino acids, which help the body to rebuild the specific proteins it needs. Getting a daily supply of protein is key, because the body doesn’t store amino acids.

Protein should make up at least 15% of men’s daily calories. On average, that’s about 60 grams of protein a day. That’s equal to about 8 ounces of chicken or 6 ounces of canned tuna. One egg has 6.29 grams of grams of protein, depending on the size of the yolk. Endurance athletes, people doing strength training and people with special medical conditions may need more protein each day.

Milking it. Men don’t need as much calcium as women. For men, excess calcium may even lead to an increased risk for prostate cancer. But don’t abandon dairy, men should aim to eat and drink dairy in moderation. Shooting for about 800 mg of calcium a day is about right for men ages 19 to 70. Eight ounces of low-fat fruit yogurt contains around 345 mg of calcium, and 1 cup of skim milk contains about 306 mg of calcium.

Are you getting your nutrients in? Tell us how in the comments!

Originally published June 9, 2016; Revised 2019