It is a well-known fact that the nutritional needs of men differ from those of women. They also vary among men, depending on age and size. For a normal daily diet, meals should include amounts of calories around 2500 kcal, proteins 55 g, carbohydrates 300 g, sugar 120 g, fat 95 g, saturates 30 g. For both male and female the amounts of fiber should be around 24 g, while no more than 6 grams of salt should be consumed.
A breakfast containing protein will rev up your metabolism and if you exercise early in the day, proteins will help muscle repair and recovery. Proteins also prevent the stomach from emptying fast, making you eat less calories for the rest of the day. Eggs, which provide a good balance of protein and fat, should be a weekly choice. Other options should include fish like haddock or salmon, lean-ham and low fat dairy foods.
For a mid-morning snack a creamy avocado with sliced turkey or peanut butter and banana on crackers should meet your expectations. However, keep in mind that it is ideal to eat little and often rather than a lot at a time. Therefore it is important to choose snacks that satisfy your hunger and energy needs.
Lunch should consist of a mixture of carbs and protein to supply your energy levels and avoid mid-afternoon fatigue. The idea is to eat foods which cause a steady rise in blood sugar and than eating high fiber whole-grains that can help you get over afternoon munchies. Rye, barley or wholewheat should do the job efficiently. For a mid-afternoon snack you can opt for various foods. These snacks can be either salty or sweet. Opting for some popcorn, spiced nuts or a low-fat cream cheese on crackers would do much better than potato chips.
For dinner, carbs should not be cut out of your diet as they are rich in fiber and low in fat and mixed with essential fats they help your body’s growth and repair overnight. Oily fish like salmon, mackerel or trout are some of your options as well as seeds or nuts. The intake of protein is crucial. Protein represent a major source of energy throughout the day. The food choices we make should cover our hunger and energy requirements.