Diet for 30 to 40 Year Old Male: Nowadays lifestyle diseases are on the rise and are affecting people in the age group of 30 to 40 years. With men suffering from cardiovascular diseases, obesity and diabetes at this age, there is a need to inculcate good habits in life, in which things related to diet and exercise are very important. Regular physical activity coupled with a good diet can help men stay more healthy and active in their crucial years.
What should be the diet of men at the age of 30 to 40?
Shweta Mahadik, Clinical Dietitian at Fortis Hospital (Kalyan, Mumbai) says that One of the best dietary choices for men of this age is the DASH diet, which means ‘Dietary Approaches to Stop Hypertension’ or Dietary Approaches to Stop Hypertension. Through this diet, any person can reduce his blood pressure by focusing on the food items. Foods that are low in saturated fat, total fat and cholesterol, high in fruits, vegetables and low-fat dairy foods can be eaten.
Read also: At the age of 30 to 40, women should eat these nutritious foods to stay healthy and fit, many diseases will be prevented.
Foods to Include in the DASH Diet
Shweta Mahadik says that this dash plan of the diet includes whole grains, poultry, fish and nuts and they contain small amounts of fat, red meat, sweet and sugary beverages. Along with this, along with potassium, calcium and magnesium, the amount of protein and fiber is also high. Blood pressure can also be reduced effectively by eating less salt and less sodium things.
All-Day DASH Diet by Diet Group
cereals and pulses
At this age, men should consume cereals and pulses daily. 7 to 8 servings can be taken in a day. Cereals include cereals and cereal products, brown rice, whole-wheat bread and all kinds of pulses. The focus should be mainly on whole grains, as they contain more fiber and nutrients than refined grains. Also, they are naturally low in fat.
vegetables and fruits
Eat 4 to 5 servings of vegetables and fruits every day. For this, you must eat tomatoes, carrots, broccoli, green leafy vegetables, apples, pineapples and pears. They contain fiber, vitamins, minerals, potassium and magnesium etc. Eat seasonal fruits and vegetables, as they contain all the essential nutrients.
Read also: At the age of 40, pay special attention to diet, experts tell these 3 nutrients must be included in the diet
non veg foods
Meats can be rich in sources of protein, B vitamins, iron and zinc. They can be consumed 2 servings every day. Choose meat lean variety only. It is important to remove the skin and fat from both poultry and meat. After this, instead of frying it, it can be baked, boiled or roasted to increase its nutritional value. Eat heart-healthy fish such as salmon, herring and tuna, as these fish contain omega-3 fatty acids, which can help lower cholesterol.
Milk and milk products
Men should take 2 to 3 servings of milk, curd, cheese and other dairy products daily. They contain calcium, vitamin D, protein. However, for this you should choose low-fat or fat-free dairy products, as they are very good sources of fat and most of it is saturated.
Nuts, seeds and legumes
Include 4 to 5 servings of almonds, walnuts, sunflower seeds, kidney beans, peas, pulses and other items in this group in a week. They contain a lot of magnesium, potassium, protein, fiber, phytochemicals, plant compounds. Can help a person avoid certain types of cancer and cardiovascular diseases.
Read also: Men and women of 30 to 40 years should adopt these healthy eating habits, experts told what to eat, what not to eat
Fats and Oils
Include 2 to 3 servings of fats and oils in the diet in a day. Fat helps the body’s immune system absorb essential vitamins. However, excess fat can increase the risk of heart disease, diabetes and obesity.
consume less sugar
Sweet is not always bad, but everyone should eat it in limited quantity. 1 serving a day is enough. Choose healthy alternatives to sweets, such as sorbets, fruit ices, jellybeans, hard beans, low-fat cookies.
Tags:, Healthy Diet, Lifestyle
FIRST PUBLISHED : July 12, 2022, 06:00 IST