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Nutrition Guide for Men

Judy A. Driskell, Extension Nutrition Specialist

Nutrition is a focus of National Health Priorities as we move into the 21st century. Adult males are a considerable portion of Nebraska's population and their health is important to our state, particularly from an economic viewpoint.

Men's health, of course, is also of utmost importance to their families. Research has shown that men are interested in their health including their nutritional status. This publication presents nutritional guidelines for men 19 years of age and above.

Recommended Nutrient Intakes

Men and women have similar basic nutritional needs. Amounts of nutrients needed differ somewhat due to age and sex. The quantities of nutrients known as Recommended Dietary Allowances (RDAs) judged by the Food and Nutrition Board, National Research Council, to be adequate to meet the known nutrient needs of practically all healthy men are given in Table I. The RDAs reflect the best scientific judgement on nutrient allowances for maintaining good health. Also in Table I are the Daily Values which will soon be used on food labels for adults and children four or more years of age. These Daily Values are revisions of the older US Recommended Daily Allowances (US RDAs).

Table I. 1989 Recommended Dietary Allowances for Men^a (also Daily Values for food labels)

^aTaken from National Research Council, Recommended Dietary Allowances publication. These allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses.
^bRetinol equivalents; 1 RE = 1 µg retinol or 6 µg ß-carotene.
^c10 µg = 400 IU.
^da-tocopherol equivalents; 1 a-TE = 1 mg d-a-tocopherol.
^eNiacin equivalents; 1 NE = 1 mg niacin or 60 mg dietary tryptophan.
^fAdults and children four or more years of age.
^gTen percent of calories or 50 g for a 2000 calorie intake.

Labelling about protein, vitamin A, vitamin C, iron, and calcium is required while labelling about other vitamins and minerals is optional.

The information on the food label will be listed by Percent (%) Daily Values. Food components not having RDAs will be given in grams (g) or milligrams (mg) in a 2000 and 2500 calorie diet. The statement "Your daily values may be higher or lower depending on your calorie needs" will be added. The Daily Values for food components not having RDAs are given in Table II. The new food labels must be on many food products in 1994. However, nutrition labeling is voluntary for most raw foods.

Table II. Daily Values for Food Components Not Having RDAs.

Findings of Nationwide Food Consumption Survey

The recent Nationwide Food Consumption Survey indicates that the average intakes of vitamins and minerals of men aged 19 to 50 years were at recommended levels with two exceptions. Men 35 to 50 years of age consumed less vitamin B-6 and vitamin E than recommended. Slightly less than half of these men reported taking some type of vitamin or mineral supplement either regularly or occasionally.

Many middle-aged men need to eat more vitamin B-6 and vitamin E. Good sources of vitamin B-6 include meats, eggs, whole grain cereals and breads, nuts, and seeds. The best sources of vitamin E are vegetable oils; green leafy vegetables, whole grain cereals and breads, eggs, nuts, and seeds contain some vitamin E.

This survey also found that generally men 19 to 50 years were consuming more calories and fat than recommended. Fat provided 35% of food energy and saturated fat, 13%, for men 19 to 34 years. For those 35-50 years, fat provided 38% of food energy and saturated fat, 14%. Recommended intakes are discussed later in this publication.

Nutrition-Related Health Problems

The leading causes of death in the US are heart diseases and cancers. These frequently are related to diet. The dietary factor with the strongest link to cancer is dietary fat. Increasing the amount of plant foods in the diet can help reduce several types of cancers and heart diseases. Specific nutrients such as ß-carotene, vitamin C, vitamin E, and fiber are thought to be involved in this protective effect.

The current nutrition-related public health issues in the US according to an expert panel are food energy, fat, saturated fat, cholesterol, alcohol, iron, calcium, and sodium.

Body Weight

About a quarter of the men in the US are overweight. The chance of developing health problems is greater for men who are too fat or too thin. Suggested weight ranges for adults, both men and women, derived from the RDA publication are given in Table III. Individuals can be a little heavier as they grow older without adding risk to their health. Men, 50 years and younger, who have light to moderate activity, should consume around 2900 calories (average man) with a variance of about 20% -- or 2320 to 3480 calories. Men who are more active require more calories. Men older than 50 need fewer calories -- an average of 2300 calories for light to moderate activity.

The major cause of men being overweight is that more calories are eaten than the body needs. Exercise, which increases energy output, helps in weight loss programs. A physician should be consulted before anyone with a disease or anyone who is more than 20% overweight begins an exercise program.

Obesity has been associated with several diseases including heart diseases, certain cancers, high blood pressure, stroke, hypertension, osteoarthritis, non-insulin dependent diabetes mellitus, and gall bladder disease. Being too thin is linked with anorexia nervosa and a greater risk of early death.

Table III. Suggested Weights for Adults

^aWithout shoes.
^bWithout clothes.
^cThe higher weights in the ranges generally apply to men, who tend to have more muscle and bone; the lower weights more often apply to women, who have less muscle and bone.
Taken from Dietary Guidelines for Americans.

Fats Including Cholesterol

The consumption of diets low in saturated fatty acids and cholesterol is associated with lower risks of atherosclerotic cardiovascular diseases. High-fat diets are associated with obesity, heart disease, certain cancers, and gall bladder disease. High intakes of saturated fats and dietary cholesterol tend to increase the risk of cardiovascular disease. The nutritional factor with the greatest effect on blood cholesterol levels is dietary saturated fat. The blood cholesterol level is greatly influenced by an individual's exercise habits. Eating foods with saturated fatty acids and cholesterol should be curtailed. Table IV lists guidelines for a diet low in fat, saturated fat, and cholesterol.

Table IV. For a Diet Low in Fat, Saturated Fat, and Cholesterol.

Taken from Dietary Guidelines for Americans.

Alcohol

Alcohol is high in calories (7 calories per g) and may supply a large percentage of the calories consumed by alcohol drinkers. Alcoholic beverages are also low in nutrient content. Nutrient inadequacies in alcoholics may be caused by poor diet or interference with absorption of specific nutrients. Excessive alcohol consumption has been associated with elevated blood pressure, cirrhosis of the liver, pancreatitis, certain cancers, heart diseases, neurological diseases, and nutritional deficiencies. Moderate alcohol consumption has been associated with lower risk of coronary heart disease.

Iron and Calcium

Men usually consume adequate quantities of iron and calcium.

Sodium

When sodium intake is higher than output, edema (swelling of hands, feet, and legs) may occur. High sodium intakes have been associated with high blood pressure and stroke. In the US about one-third of adults have high blood pressure. Table salt is the main dietary source of sodium. Salt is frequently added to processed food. Some people are more susceptible to salt-induced hypertension than others. Frequent consumption of foods preserved in salt also may increase the risk of stomach cancer.

Dietary Fiber

Consuming foods high in dietary fiber is usually beneficial in managing constipation and diverticular disease. The data are inconclusive as to whether dietary fiber plays a protective role in coronary heart disease, colon and certain other cancers, hypertension, and gallstones. High-fiber diets may or may not lead to decreased absorption of several minerals; the findings are controversial. It has not been possible to adequately separate the effects of fiber from those of other components of the diet.

Diets high in fiber-rich foods are recommended. Foods rich in fiber include whole grain cereals and breads, dried beans and peas, seeds, nuts, and raw fruits and vegetables.

ß-carotene, Vitamin E, and Vitamin C

ß-carotene, vitamin E, vitamin C, and selenium are known as antioxidant nutrients. Antioxidant nutrients seem to have protective roles with regard to cancers, heart diseases, cataract formation, cognitive dysfunction, and perhaps some other diseases. Men should consume adequate quantities of these nutrients. Large amounts of selenium can cause cancer. Although most men obtain adequate amounts of these nutrients in a typical diet, ß-carotene, vitamin E, and vitamin C supplements may benefit those having inadequate amounts of these vitamins. Various antioxidant supplements are available which individuals may choose to take and which can be safely taken. These antioxidant supplements generally contain 10,000 IU ß-carotene, 200 IU vitamin E, and 250 mg vitamin C.

Dietary Recommendations

The Committee on Diet and Health of the National Research Council has made the following dietary recommendations:

• Reduce total fat intake to 30% or less of calories; reduce saturated fatty acid intake to less than 10% calories, and reduce cholesterol intake to less than 300 mg daily.

   

• Every day eat five or more servings of a combination of vegetables and fruits, especially green and yellow vegetables and citrus fruits. Also, increase intake of starches and other complex carbohydrates by eating six or more servings daily of a combination of breads, cereals, and legumes.

   

• Maintain protein intake at moderate levels.

   

• Balance food intake and physical activity to maintain appropriate body weight.

   

• The committee does not recommend alcohol consumption. For those who drink alcoholic beverages, the committee recommends limiting consumption to the equivalent of less than 1 ounce of pure alcohol in a single day.

   

• Limit total daily intake of salt to 6 grams or less.

   

• Maintain adequate calcium intake.

   

• Avoid taking dietary supplements in excess of the Recommended Dietary Allowances (RDAs).

   

• Maintain an optimal intake of fluoride.

The US Department of Agriculture along with the US Department of Health and Human Services has recently revised the Dietary Guidelines for Americans which follow.

• Eat a variety of foods

• Maintain healthy weight

• Choose a diet low in fat, saturated fat, and cholesterol

• Choose a diet with plenty of vegetables, fruits, and grain products

• Use sugars only in moderation

• Use salt and sodium only in moderation

• If you drink alcoholic beverages, do so in moderation

Food Guide

The Food Guide Pyramid is a research-based food guidance system developed by the US Department of Agriculture. The Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you. The Pyramid calls for eating a variety of food to get the nutrients you need and at the same time the right amount of calories to maintain a healthy weight. The Pyramid also focuses on fat because most American diets are too high in fat, especially saturated fat.

Figure 1 illustrates how the Pyramid should be used. The number of servings needed in each major food group depends on age, sex, size, and activity. Refer to the chart for the number of servings in your calorie range. The 2800 calorie plan is appropriate for most men. The 2200 calorie plan is appropriate for many sedentary men. The 1600 calorie plan may be appropriate for some older men.

The amounts of food in a serving of the various food groups are given below.

• Bread -

  • 1 slice bread

  • 1 ounce ready-to-eat cereal

  • 1/2 cup cooked cereal, rice, or pasta

• Vegetable -

  • 1 cup raw leafy vegetables

  • 1/2 cup other vegetables, cooked or chopped raw

  • 3/4 cup vegetable juice

• Fruit -

  • 1 medium apple, banana, orange

  • 1/2 cup chopped, cooked, canned fruit

  • 3/4 cup fruit juice

• Milk -

  • 1 cup milk, yogurt

  • 1 1/2 ounces natural cheese

  • 2 ounces processed cheese

• Meat -

  • 2 to 3 ounces cooked lean meat, poultry, fish

The following are equal to 1 ounce of lean meat:

• 1/2 cup cooked dry beans

• 1 egg

• 2 Tablespoons of peanut butter

Figure 1. Using the Food Guide Pyramid
(As read from left to right.)

Fats, Oils & Sweets USE SPARINGLY

Milk, Yogurt, & Cheese Group 2-3 SERVINGS

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS

Vegetable Group 3-5 SERVINGS

Fruit Group 2-4 SERVINGS

Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS

 

^aYoung men to age 24 need 3 servings.
^bMeat group amounts are in total ounces.
Taken from The Food Guide Pyramid.

The Bread Group provides complex carbohydrates, vitamins, minerals, and fiber. The Vegetable Group provides vitamins (especially vitamin A, vitamin C, and folate), minerals (especially iron and magnesium), fiber, and is low in fat. The Fruit Group provides vitamin A, vitamin C, and potassium and is low in fat and sodium. The Milk Group provides protein, vitamins, and minerals. The Meat Group provides protein, B-complex vitamins, iron, and zinc. Added fats and oils (spreads, dressings, toppings) should be consumed sparingly as should added sugars (white and brown sugar, corn syrup, honey, molasses, some candies and soft drinks, jellies, jams).

University of Nebraska Cooperative Extension

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