Healthy Diet Portions

There is a key to maintaining your health as a man is eating the right amounts of foods. Use this list of single-portion measurements as your guide:

Men Healthy Food

  • 1 cup of fresh vegetables or fruit
  • 1/2 cup of starchy vegetables or dried beans
  • 1 slice of bread
  • 1 cup of dry cereal or ½ cup cooked cereal
  • 1/3 cup of rice or pasta
  • 1 cup of low-fat milk
  • 3 ounces of lean meat, chicken, or fish
After just a few days of measuring portions, you’ll be able to eyeball the various sizes, but if you need to estimate a portion on the run, remember these visuals:
  • ½ cup is about the size of half a tennis ball
  • 1 cup is about the size of a baseball
  • 3 ounces of protein is about the size of a deck of cards

Whether you want to lose weight or maintain your weight, you also need to keep track of calories to make sure you burn more energy in a day than you take in. According to the American Heart Association:

  • Men between 19 and 30 years old should limit daily calorie intake to 2,400 if sedentary, 2,600 if somewhat active, and 3,000 if very active.
  • Men between 31 and 50 should limit daily calorie intake to 2,200 calories if sedentary, 2,400 if somewhat active, and 2,800 if very active.
  • Men 51 and over should limit daily calorie intake to 2,000 if sedentary, 2,200 if moderately active, and 2,400 if very active.

Related : Healthy Food

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Posted on December 25, 2014, in Health Tips, Men's Health and tagged , , , . Bookmark the permalink. Leave a comment.

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