Having a healthy diet is very necessary for every person, specially for men. Proper intake of nutrients, vitamins gives energy to stay fresh all the day. In this article we will tell you about daily nutritional requirement chart for men. You just need to be serious about what you eat.
- Calorie Needs – Men need 2,000 to 3,000 calories per day for healthy weight. Men should take calories 18 calories per pound of their weight. Obese men can maintain their weight by decreasing 500 calories everyday. Sedentary man should take 13 calories per pound of their body.
- Protein – Men should in normal take 56 grams of proteins per day. Some foods which give proteins are egg whites, nuts, cheese, seeds and red meats. If a man is working out than he will need 0.91 grams of protein.
- Vitamins and Minerals – Men should try to take more of vitamin D from the sun daily. If you are planning for a baby, do consume Zinc more. Vitamins and Minerals are always on the daily nutritional requirement chart for men.
- Fat and Carbohydrates – Men should consume 45 to 65 percent of carbohydrates and 20 to 35 percent of fat every day. Some foods with great fat and carbohydrates are fruits, nuts, seeds, olives, avocados, low fat milk, fish oil, vegetables, whole grains, etc.
- Fibre – You should also consume fibre rich foods, it helps in better digestion and improves the health of the stomach. It saves you from indigestion. Fibre rich foods are breads, oranges, mangoes, strawberries, beans, legumes, nuts, vegetables, salads, soups and many more. They provide glow to the skin and helps in maintaining the balance of the body.
- Water – You can live without water for more than one day. The 62 percent of your body weight is water. It improves mood and brain function. It hydrates the body and removes the toxins out of our body. It helps from being save from constipation problem. Men should take almost 8 to 10 glass of water every day. You can get water from vegetables and fruits also like watermelon. If you want to know that your body is well hydrated or not than you can check it with the color of your urine.
Eating healthy and being happy will prevent you from every health problem. But for being fit you need to prepare daily nutritional requirement chart, so that you can monitor your health easily. Be a little serious for your health in terms of food and exercise.