The diet choices you make during the early days of your youth can seriously affect the rest of your life. Studies show that men who have had a healthy lifestyle in their 20’s which included a nutritious, balanced diet were less likely to develop heart diseases as they aged, in comparison to those who did not have a balanced diet. Getting the right amount of calcium, omega-3 fatty acids and phytochemicals during your younger years may help you in many ways, a few of which are lowering the risk of neurological disorders, cancer and more. Having a healthy diet for men isn’t difficult. The key here is to avoid the intake of high-sugar, high-fat, processed foods instead of fresh produce, lean protein whole grains and healthy fats.

Here below are two ways through which you can build and maintain a healthy, balanced diet.

Heap on Whole Grains: The United States of Agriculture says that moderately active men, especially those in their early 20’s must consume about eight 1-ounce servings of grains every day. An ounce of grains counts as 3 cups of air-popped popcorn, one slice of bread, 1 cup of ready to eat cereal, ½ cup cooked rice, pasta or cereal grains or one corn or flour tortilla. However, keep in mind that at least half of these grains must be whole grains such as whole-wheat couscous, noodles or bread or brown rice. To have a healthy diet for men, it is also essential to avoid commercially baked goods such as cakes, pastries, cookies or crackers as they are made from refined flour which contains trans fats that have a higher risk of heart disease and diabetes.

Fruits and Veggies- Include them in your daily diet: It is said that men must eat about 2 cups of fruits daily, especially in their early 20’s. They must also consume plenty of vegetables, at least about 3 cups a day to have a healthy diet for men. To ensure that you’re getting enough, it is essential that you design each meal so that you ensure the consumption of fruits and vegetables. It is also advisable to choose fresh or frozen produce over canned fruits or vegetables whenever possible. In the case of using canned food, make sure to pick low or no sodium brands of vegetables and look for a fruit packed in 100% juice without any added sweetener.

Besides these, numerous other foods are essential for to have a healthy diet for men that help the various body functions and improve male health. However, this is just a few of the foods that are crucial to ensure a healthy living.