- Step 1: Know body's calorie needs Know your body's calorie needs. A moderately active 175-pound man needs to consume about 2,500 calories daily.
- Step 2: Consider protein Know your protein requirements. Men require only about a third of a gram of protein per pound of body weight each day. Too much dietary protein elevates the risk of kidney stones.
- Step 3: Consume enough carbohydrates Consume enough carbohydrates. Carbohydrates should provide 45 to 65 percent of daily calories. Most of these calories should come from complex carbohydrates such as whole-grain products, red beans, and brown rice.
- Step 4: Watch your fat intake Watch the fat. Try to keep your fat consumption 30 percent of of your daily calories, and less when weight control is a concern. Cut down on saturated fat from animal products, and make up the difference with foods containing unsaturated fat, like olive, nuts, and fish.
- Step 5: Drink alcohol in moderation Drink in moderation. Low doses of alcohol can reduce the risk of heart attacks. This benefit does not offset the risks associated with over-consumption, such as liver disease, high blood pressure, behavioral problems, and premature death. Just remember, you are what you eat -- and drink.
- Step 6: Take a multivitamin A healthy diet will likely provide most of the vitamins and minerals you need, but multivitamins provide vitamin D, which is hard to get from diet alone.
- FACT: Following President Franklin Roosevelt's suggestion in 1941, the United States Department of Agriculture (USDA) came up with the list of recommended dietary allowances (RDAs) Americans should follow for a healthy lifestyle.
You Will Need
- and fat requirements
- Moderate alcohol consumption
- Multivitamins (optional)