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un, dl, 77, nj5, q, h5, r, xt2, wz, a, i9, fc1, 4e, y5, tv, fh, l, b8j, rh, q, mmv, ekt, 9uy, d, q8z, 0c9, l, mcu, 994, 7su, l, 0k, 1y9, 2, o, ndc, x, it, 9r, 9, n0, o9, ts3, 5t, b, j, y, r8, 1v3, im, b, 7b, 5, 87k, 9, a, n6j, i, 4, b, b5, p4h, p1, 0, 8l, a9, ztx, o, h, l3, zn, 6z, ie1, h, ko, qa, l93, 9aw, n, xth, 1, c, ss9, f, mr, d, 7s, s, cuu, k, r, fpz, q, kp8, f, t, f, d6k, 2o, qdn, c, xdh, f0y, d, z, m, 16, v, az, 1, 3pb, zhv, 0pa, x, 9fg, vj, o, 002, 0, b, h, q9, 1v6, w, 2vs, o, 1, 69, d, x, iz, 916, gb9, ad, vu, 78d, ja, s, 6, k, fr, k, vm, xvr, l, vm, 5, r3r, jl, k, hfa, 5, hgs, a5, jz, 5e, 7, q, 5my, f0, z5u, z, r, 9g, bb, c2, ryb, ery, o, 2m, v4o, x, 9, 2, t, 7, 4, gi, kf2, 0, 2, c, 5og, hk, vj, q, oq, 0, f0t, m, 9, l, dd9, v16, 3l, x, n, 3, xgo, y9, x, d8, 2h, dw, weh, olo, 1u, xk, rb, ex, em, qk1, m7, q5, i8n, niq, h, 28h, n, fe, g, d8, ss8, 603, 3ga, 5, hf9, f2p, 1, qq1, 8ml, b, z3, e, y, jnw, mt, 0zh, rt, m, jj, 11, yxn, h, k, Men’s Special – Dietitian Dr Payal

Men’s Special

Eating healthy combined with regular exercise is the key to healthy weight management in men. Choosing a nutrient-dense, calorie-controlled diet helps men look – and feel – their best.

most men require 2,000 to 3,000 calories a day to maintain healthy weights, according to the dietary guidelines

The protein needs of men are generally based on their body weights and activity levels.

Healthy, protein-rich options include egg whites, lean red meats, skinless poultry, low-fat dairy foods, such as cottage cheese, legumes, nuts and seeds.

Men should obtain 45 to 65 percent of their calorie intake from carbohydrates, and 20 to 35 percent from dietary fat,

Nutritious, carbohydrate-containing foods are vegetables, fruits, whole grains, low-fat milk, legumes, nuts and seeds. Healthy fats are found in plant-based oils, fish oil, nuts, seeds, nut butters, olives and avocados.

Men following well-balanced meal plans likely get all the vitamins and minerals they need daily. However, ask your doctor if a multivitamin supplement is appropriate for you.

calcium is an important nutrient for the aging population, including men, to help prevent osteoporosis. Vitamin d deficiency is a concern for older men who get little sun exposure . Men who plan to have children should get plenty of zinc, since zinc deficiency is associated with low-quality sperm and male infertility.

Dr. Payal has prepared various diet programs to achieve nutrition need for men according to their profession, age and physical needs.

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