Nutrition advice differs for men and women. That’s because changes in our bodies and our life stages mean men and women have different nutritional needs. It’s important to know about these differences and to make sure you’re getting the nutrients you need.
Here are some big differences when it comes to food:
Fill up with fiber
Most Americans fall behind on their daily fiber intake. Women need 21 to 25 grams per day, but usually eat only 13 grams. Men average 17 grams per day, but they should aim for 30 to 38 grams.
To increase fiber intake, eat two cups of fruit and two-and-a-half cups of vegetables per day. Beans, sweet potatoes and berries are close to the top of the list of high-fiber choices.
Skip refined grains and eat whole grains like oatmeal, brown rice and whole wheat bread instead.
Milk it
Men need less calcium than women. For men, excess calcium may even lead to a higher risk for prostate cancer. That doesn’t mean men should abandon dairy, though. It just means men should eat and drink dairy in moderation. It’s recommended that both men and women consume about three cups of milk a day. A cup is equal to 8 ounces of milk or yogurt. Cheese also counts!
The pros of protein
Proteins are a good source of amino acids, which help the body to rebuild the specific proteins it needs. Getting a daily supply of protein is key, because the body doesn’t store amino acids.
Protein should make up at least 10% to 15% of daily calories for both men and women. On average, that’s about 60 grams of protein a day. That’s equal to about 8 ounces of chicken or 6 ounces of canned tuna. One egg has 6.29 grams of protein, depending on the size of the yolk.
Importance of iron
Despite the fact that so many men love iron-rich meat, men actually need less iron than women. Men should aim for 8 mg of iron a day, while women need 18 mg a day. Men should avoid excess iron.
Iron supplements can be helpful when people find it difficult to take in enough iron through only dietary measures, such as in a plant-based diet. It’s better to try to consume enough in the diet alone by removing or reducing factors that may hinder iron absorption and consuming iron-rich foods.
This is because many iron-rich foods also contain a range of other beneficial nutrients that work together to support overall health.
Healthy eating is one of the keys to a healthy life. When you don’t give your body the foods and nutrients it needs, you open the door to heart disease, stroke, obesity, cancer, high blood pressure, diabetes, arthritis and a host of other diseases. You can also make the health issues you have worse. So be mindful of what you eat; your health is worth it.
