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Nutrition is not a scary concept and has only a few simple guidelines to follow. Food forms part of providing nutrition and nutrients to our body and the types of foods that we take in can influence our health, our energy levels and strength and how we feel about ourselves. Good food choices can ensure that our bodies are receiving all of the nutrients that are required for us to partake in our daily activities, whether these be work or leisure. Poor food choices can lead to an increased risk of diseases and ill health and make us feel less energetic.
To assess your current food intake, ask yourself these simple questions. (Be honest!!)
1. Do you eat 2 or more pieces of fruit each day?
2. Do you eat at least 5 vegetables or salad vegetables each day?
3. Do you take the fat off meat before cooking it?
4. Do you take the skin off the chicken before cooking it?
5. Do you eat at least 5 pieces of bread most days?
6. Do you eat fried foods less than 3 times a week?
7. Do you eat pastry foods less than 3 times a week?
8. Do you use a thin scrape of butter or margarine?
9. Do you eat snack foods less than 3 times a week?
(includes potato chips, chocolate, biscuits)
10. Do you eat meals at set times during the day?
If you answered yes to any of the above questions, you have a good food habit. If you answered no to any of the above, there is room to improve your eating habits.
Men have special nutrition needs. Men tend to be more physically active than women, however, the number of men in Australia classified as overweight or obese is increasing above 50%. Being overweight or obese can increase the risk of getting Type 2 diabetes (the one we get as we get older) and heart disease. Keeping our weight, and in particular, our waist measurement, under control can assist in reducing our risk of diabetes and heart disease in the future.
So what is a healthy weight? Weight is only one factor. Our waist measurement is more important, as it shows where our fat stores are distributed. To measure your waist measurement, try the following:
Put your thumb just under your bottom rib on the side of your body.
Put your index finger on the top of your hip bone.
Loop a tape measure through the fingers and measure your waist measurement.
This measurement will be different to that of the pants that you normally wear, as many men wear their pants closer to their hips, rather than on their waist. A good level to aim for is to be less than 90cm to be at the lowest risk of diabetes and heart disease in the future. But remember, any change in waist measurement down towards 90cm is a good thing.
So what should men be eating?
Breakfast is the most important meal of the day, as it helps to boost your metabolism (your body’s internal engine) and you will burn fuel in your body at a greater rate, which is a good thing. Breakfast need not be a breakfast cereal (your body doesn’t care if you have breakfast cereal at night – your insides can’t read the label on the box). Many people do not have the time to sit down for breakfast, so some ideas for a quick, portable breakfast include:
Fruit, yoghurt, breakfast bar, reduced fat cracker biscuits
Other breakfast ideas if you have more time or for a breakfast at work include cereal and milk, toast, muffins or fruit bread with a thin scrape of margarine and various toppings, yoghurt and fruit, fruit shakes.
Lunch is an important meal, as regular inputs of fuel into our bodies allow us to do the things we need to do. Taking lunch from home requires organisation and preparation, which can be daunting for even the most organised of people. Ideas for foods to take from home include leftovers from the previous night, sandwiches with meat, cheese and salad vegetables (go easy on the margarine), soups (packet, tinned or fresh), salads, reduced fat cracker biscuits with toppings such as cheese, salad vegetables, tinned fish, baked beans, low fat dips.
When purchasing lunch, take care to choose fried foods infrequently. Foods such as pies, pasties, sausage rolls, crumbed foods, hot chips and fish tend to have high fat contents, which can increase our weight and waist. Try sandwiches, rolls, bagels, pita breads and other bread bases with a variety of toppings and ingredients. Toasted sandwiches are a reasonable choice, but ensure that not too much butter or margarine is used.
Evening meals are also important and are a good time to replenish your body’s nutrient supplies. A meal containing a variety of foods will assist in supplying a good range of nutrients. Try to aim for your plate to have _ as meat, _ as starchy products (pasta, rice, potato, peas, corn, noodles, bread) and _ as other vegetables.
Try to use as little butter, margarine or oil in cooking foods as this will ensure a healthier meal.
Snacks are important for everyone and can help to increase energy levels. Try to choose healthier options, although an occasional ‘junk food’ snack is fine.
We can’t be good all the time when it comes to food. Life would be boring if we were. Food should be enjoyed and be only one part of a healthy lifestyle. To eat in a healthy manner, try to eat regular meals and a wide variety of foods each day and limit poor food choices.
By Goldfields Public Health Services, August 2001
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