Because of poor health habits, lack of health insurance, failure to seek medical attention, and dangerous occupations, men live sicker and die younger than women. Men die at higher rates for the top causes of death. This includes deaths from cancer, diabetes, suicide, and accidents and diseases of the heart, kidney and liver. Taking control of your health by exercising, eating right and visiting your healthcare provider regularly all contribute to a better quality of life.
Depending on age and level of physical activity, men should eat between 2-2.5 cups of fruit and 2.5-4 cups of vegetables every day. People who eat generous amounts of fruits and vegetables as part of a healthful diet are likely to have a lower risk of chronic diseases than people who eat only small amounts of fruits and vegetables.
YOUR HEALTHY EATING GAME PLAN
Eat Breakfast — A good breakfast starts your metabolism and sets the tone for your day.
Game Plan: Try whole grain cereal with fruit on top, or grab a yogurt or healthy granola bar for the road.
Eat at least 1 Fruit & 1 Vegetable at Every Meal — Fruits & vegetables are the nutritional super-stars.
Game Plan: Keep fruits and vegetables on the counter or at the front of the fridge so you’re more likely to see and eat them.
Less is more — Ingredients that is — As author Michael Pollan says, “If your grandma wouldn’t recognize it as food, you probably shouldn’t eat it.”
Game Plan: Avoid the middle aisles of the grocery store and you’ll buy healthier foods.
Variety is the Spice of Life — Eating many different types of foods helps ensure you’re getting all the vitamins and minerals you need.
Game Plan: Buy one new fruit or vegetable every time you go to the store to mix it up.
Stop the Super-Sizing — Portion sizes at most restaurants are not healthy. In fact, they are three to five times larger than a healthy size. A healthy serving of meat is the same size as a deck of cards. A healthy serving of pasta is about the size of your fist.
Game Plan: Take half of your next restaurant meal home in a to-go box. You’ll have a great lunch the next day and save cash!
Cut Back on Red Meat — To much red meat clogs your arteries. Not good.
Game Plan: Go meatless on Mondays. Challenge yourself to create a great meal without meat.
Whole Grains, Whole Grains, Whole Grains — Whole grains will fill you up more than foods like white bread because they have more fiber.
Game Plan: Have a few pieces of whole grain toast for breakfast tomorrow.
Don’t forget to move a little! Exercise is essential. You can do the following:
- Take a walk or do desk exercises instead of a cigarette or coffee break at work
- Keep a pair of comfortable walking or running shoes in your car and at work
- Choose physical activities you love
- Break up your physical activity into 10- 15 minute spurts throughout the day
- Walk instead of drive when you can
- Do yard work
- Join an exercise group
- Stay active in the winter — play with your kids
- Take the stairs instead of the elevator
Adopting just a few of these healthy eating and getting active tips can add years to your life and life to your years.
Nutrition & Obesity Impact on Sexual Health
- Nutrition. If it is bad for your heart, it’s also bad for your penis. A diet that’s bad for your heart is also not good for your ability to have erections. Research has shown that the same eating patterns that can lead to heart attacks due to restricted blood flow in the coronary arteries can also impede blood flow to and within the penis. The blood flow is needed for the penis to become erect. Diets that include very few fruits and vegetables along with lots of fatty, fried and processed foods can contribute to decreased blood circulation throughout the body.
- High cholesterol or high blood pressure can damage blood vessels. Like the heart, the penis needs a free flow to blood for optimum performance. Eventually, this may lead to ED (Erectile Dysfunction).
- Healthy Weight. Being overweight can bring many health problems, including type 2 diabetes.This disease can cause nerve damage that may affect the nerves that supply the penis, and subsequently, ED can result.
- Exercise. A sedentary lifestyle has been linked to erectile dysfunction. Running, swimming, and other forms of aerobic exercise have been shown to help prevent ED.
- Alcohol consumption. Mild or even moderate alcohol consumption may not be a cause of erectile function, however, chronic heavy drinking can cause liver damage, nerve damage, and other conditions, such as interfering with the normal balance of male sex hormone levels that can lead to ED.
Find Out More At The Following Websites:
Healthy Weight Tools
Calculate your BMI, plan you menu and take a portion control quiz!
Academy of Nutrition and Dietetics
Learn how to maintain a healthy weight with these healthy shopping and dining out tips.
National Heart, Lung and Blood Institute
Dietary Guidelines for Americans
USDA SuperTracker
Use this site to get your personalized nutrition and physical activity plan and to get tips and support to help you make healthier choices.
My Plate, U.S. Department of Agriculture