Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2, to 2, calories per day. Your energy needs depend on your height, weight and activity level. For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits and vegetables. These foods are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon. Eat a variety of protein foods, including seafood and plant-based sources, like beans, peas and soy products. Cut down on saturated fat from high fat meats and full-fat dairy products and fried foods. Instead, opt for foods with unsaturated, heart-healthy fats such as olive oil, canola oil, nuts, seeds and avocados. Consider working with a registered dietitian nutritionist to develop healthy habits that will last a lifetime. Need serious help making a plan?
By Kerry Torrens — Nutritionist. Find out how much carbohydrate, protein and fat you should be eating and when. Choose wisely for a healthy diet that keeps you full around the clock. Read on for our guide to healthy eating around the clock. The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre although health experts suggest we have 30g a day. Numbers and figures are all very well, but how does this relate to you? Discover what counts as one portion using our five-a-day infographic. Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism. If you do exercise first thing, a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat.
Losing Weight and Working full time can bring its own challenges. Dietitian, Juliette Kellow is on hand to give you a weight loss plan which will help you get through each working day without sabotaging your diet. Dream job but nightmare figure? Dietitian Juliette Kellow comes to the rescue with a diet plan designed to help working women — and men — lose weight with minimum effort and maximum results Whether we work in an office, are constantly on the road or spend days in schools or hospitals, losing weight and working can be more than a challenge. Working life can have a serious impact on our waistline. Afternoon chocolate runs, business lunches, office biscuits and nearby vending machines can all pile on the pounds. Demanding bosses, impossible deadlines and an out-of-control workload can leave us feeling stressed and tired. The result: we resort to convenience food or order a takeaway, and relax with a few glasses of wine. Meanwhile, lots of late nights in the office, or simply being exhausted, can mean we end up ditching all thoughts of exercise and end up slouching on the sofa in front of the TV.