Healthy Eating For Men
Finding time to eat right is often a challenge for Singaporean men. No time for breakfast; Business lunches, Entertaining clients in the evening or working late; all make it difficut to eat right. The 1993 Food Consumption Study showed that 84% of men are eat out at lunch daily and the majority (76%) eat at hawkers' centers or workplace canteens, 53% eat out at breakfast and 28% eat out at dinner. What are some of the issues with eating on the run and what can you do to make sure that you are eating right? Read on.
USE THE RIGHT FUEL
Your body is just like your car -- you have to give it the right fuel for it to perform well. Just as your car performs better with premium gas, your body performs best with certain foods. Your body needs carbohydrates, protein, fat, vitamins, minerals -- but all in the right balance.
Fuel your body with carbohydrates
Our best source of fuel is carbohydrates. Carbohydrate is what the body uses for energy. It is stored in two forms: as glycogen in our muscles and liver for a quick energy source, and the excess carbohydrate are stored as fat in the rest of the body. Aim for 60 to 65 percent of your diet from carbohydrates, that is 6 to 10 servings of items like steamed rice, noodles, bread, pasta, buns, pau, biscuits, chapati, cereals, etc. Have mostly complex carbohydrate such as those listed above instead of simple carbohydrate like sugar, honey, syrup, soft drinks, cakes, and desserts, etc.
Pump up with protein
Protein is the building block of muscle and blood. You do not need a lot of it -- only about 6 - 9 ounces per day--but make what you take count. The best sources of protein are lean meat, fish, poultry, dried beans & lentils, tofu, low-fat dairy products (milk, yoghurt, cheese), and eggs. If you are body building, you only need an extra 3-5 ounces per day which is another glass of milk! The main source for body building is carbohydrate, not protein. So do not feel like you have to eat large amounts of meat nor take protein supplements. Whatever protein that is not utilized by the body is stored as fat. Also excess protein is broken down and passed out in the urine; this places an additional load on your kidneys.
Fat make you fat
Fat packs more than twice as many calories as protein or carbohydrate gram for gram (9 for fat versus 4 calories per gram of protein or carbohydrate). Some fat is essential for good health--but most people eat three to four times more than they need. If you are eat out or cook with oil or eat meat and coconut-based products, you are probably getting more than enough fat. In fact you have to be careful about cutting back on the high-fat items in your diet, for example crispy fried foods, curry gravies, fat & skin on meat, potato crisps, etc.
Tag:Eating Tips
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