Nutrition for Adult and Health Diet for Men

What should be the diet for an adult person per day?

• As seen in the diet plan, have frequent, small meals. Do not avoid or skip a meal.
• Maintain a balance between physical activity and food intake so that an ideal body weight is achieved. Simple exercise like walking, jogging or cycling can be beneficial.
• Reduce the intake of fat, especially saturated fats. Foods rich in saturated fats like red meat, poultry, high fat milk butter can increase the cholesterol levels Prefer vegetables oils which contain essential fatty acids like soybean oil, ground nut oil and olive oil.
• Improve the protein content of the diet. Avoid animal proteins like meat, poultry or eggs.
  
  
  
  However if he is neither obese nor overweight, he can have only egg white in moderation and avoid the yolk. Prefer plant proteins like pulses, legumes, nuts and low fat milk. Sprouted forms of pulses and legumes are beneficial for improving the nutritional quality of the diet.
• Improve the fiber intake in the diet. Have whole grain cereals, sprouted legumes and fruits and vegetables with skin. Consume fruits and vegetable in the natural state as much as possible.
• Improve the intake of foods that are rich in certain minerals like calcium, iron and iodine especially in women. Have calcium rich foods like milk, ragi, green leafy vegetables and iron rich foods like green leafy vegetables, dates, liver and oysters.
• Limit the intake of alcohol and avoid smoking.
• Have ample amounts of water and fluid for proper digestion of foods.