with Elizabeth Kayajian
Eating is a great opportunity to give yourself a breather, whether the time is spent nightly with family, among friends while watching a ball game, or alone with a good book. Food is one type of “social glue,”1 since most of the time eating occurs with others and is symbolic of togetherness. Having an enjoyable meal involving personal favorites or traditional foods and sampling the cuisines of other cultures can be the day’s pleasure. However, it is important to acknowledge that eating is much more than a way to take a break, get together, or relax. The food eaten is part of the larger picture of our health. When it comes to men’s health and healthy aging, good nutrition is a first line of defense in keeping men independent and well.
Figure 3.1. Food plate. USDA’s ChooseMyPlate.gov.
Generally speaking, an adult male’s body requires similar nutritional intake as it did when younger, in terms of protein, vitamin C, and proper hydration. But there are certain nutritional changes that come with age, such as a greater need for fiber, the importance of managing cholesterol levels, and the value of foods fortified with vitamin B12, such as fortified cereals. By age 50, there is also a need for more protein and fewer calories. The average 50-year-old man who is “lightly active” (exercises 1–3 days per week) needs just 2,200–2,300 calories per day; a “moderately active” man needs 2,500. At age 70, that man would typically need 200 fewer calories. Properly taking care of ourselves requires some knowledge about basic nutrients and vitamins and minerals.
For most men food choice becomes routine. Personal preferences become established after decades of eating, which results in the nutritional aspects of eating going unnoticed. “Nutrition” means little in most men’s lives. Comfortable with their dietary status quo,2 most men are a bit resistant to change, especially if they’re long-term partnered or never married.3 Many men view healthy eating as something for the nutritionally vulnerable, and they seem to think that only men who have serious health problems need to pay attention to diet.4 The word nutrition is often tied to an ugly word: dieting. Dieting is never fun—the constant “eat this, don’t eat that,” counting carbs or grams of fat, and inevitable feelings of deprivation are exhausting. And diets are hard (if not impossible) to maintain. Even more, the act of dieting is almost exclusively seen as a “female thing”5 and something men let fall by the “weigh” side (pardon the pun). As one 54-year-old suggests,
the men don’t seem to worry that they are overweight, whereas the women are more inclined towards the sort of vanity of being overweight, y’know. Most of the men that I know … were doing it (dieting) for some sort of medical reason … something pushed them into it.6
If we put healthy eating under a spotlight, it simply means to choose a mix of foods that give your body the nutrients it needs. It also means consuming the right foods for the number of calories we consume. A disturbing fact is that most men do not eat well—for example, barely 20 percent of men eat the recommended minimum amount of fruit and vegetables, and more than half eat more than the recommendations for calorie intake set by Healthy People 2010.7
There are four commandments, or core values, of eating well.
1. A basic rule most adult men identify with is that nutrition equals dieting and dieting is something feminine. It is important to realize that nutrition should not be understood as a diet, which you go on and eventually (read “inevitably”) go off. Instead, eating well and nutritiously can be a lifestyle where no foods are off-limits and there is flexibility to fit your individual likes and dislikes. Do you hate butternut squash? Don’t eat it; choose a different vegetable. Love steak? Have it, but not every day. In fact, eliminate the word diet from your vocabulary—it serves only as a mental hurdle, keeping you from a healthy life. Be sensible—enjoy all foods, just don’t overdo it.
2. While eating well may initially result in some weight loss (intentionally or otherwise), refrain from thinking of eating nutritiously as being a means to looking fit. Though losing some weight is often the result of eating well and can do wonders for our self-esteem, there are so many other benefits to healthy eating that extend far beyond vanity. Eating well keeps you energized, helps build and maintain muscle mass, and fights off illness. It is not a stretch to say that eating well can help you live a longer, more satisfying life. Being mindful of nutrition will help you reach certain goals, whether it’s teaching your granddaughter how to throw a baseball or avoiding that seasonal cold.
Hunger versus Appetite
Appetite is the desire to eat based on the pleasure derived from foods and from eating. It is appetite that must be managed.
Your body’s physical response to the need for food is hunger. If you skip breakfast, by lunchtime it is not surprising if you are hungry. Your body wants nutrients. Common symptoms of hunger are weakness, dizziness, hunger pains, nausea, and loss of concentration. If you are day trading and skip a meal, the effect of a loss of concentration could be missing a trade window.
What Is a “Healthy Diet”?
It emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
3. Eating well means just that—to eat. Unfortunately, eating well is too often thought of as going without and restricting food intake. Undereating can be just as bad as overeating—your body is not meant to run on empty or on full. There are many reasons for why men may experience a loss of appetite (e.g., the side effects from certain medications), but it is absolutely necessary to get certain vitamins, minerals, and food groups into our bodies regularly to remain healthy and to fight off an illness. If you find yourself skipping meals, losing your appetite, or unable to keep food down, there could be a medical reason for it. If you are bored with food choices, be adventurous—expand your tastes to enjoy a variety of foods. As Americans, we have lots of choices.
4. Eat smaller portions, especially as you get older. Eating “three squares” regularly is crucial to good health, and so too is not eating too much. Food is everywhere, and too much is usually available, served, and eaten. We ought to enjoy our meals, but just smaller portions than what has become too customary for restaurants to serve or what we think we need. When eating out, you might share an entrée and/or take home the leftovers. You do not need to eat it all at one sitting. The Clean Plate self-congratulatory award is not the attitude wanted any more. Older bodies need fewer calories. Focus on smaller portions and eating the same amount at each meal—not a light lunch and a massive dinner. You can make small changes in what and how much you eat. Small steps over time work better than giant leaps and crashing.
There is constantly conflicting information about how to eat healthy—Should I eat real butter or use margarine? Should I be taking supplemental vitamins and fish oil pills? Should I stay away from fat all together? How many carbs are too many? Am I getting enough protein? With experts providing differing advice and too little time to pay enough attention to “food groups,” most men stop listening.
Nutrients are not that complicated. There are only six classes of them: carbohydrates, fats, proteins, vitamins, minerals, and water. To make it even simpler: water, minerals, and vitamins don’t provide calories. To eat well, it’s best to choose a mix of nutrient-dense foods, which means foods that are high in nutrients but low in calories.
Researchers at the Harvard Medical School and the School of Public Health identified two major dietary patterns. One they called “Western,” which is characterized by higher consumption of red meat, processed meat, French fries, high-fat dairy products, refined grains, and sweets and desserts. It is quite high in calorie intake. They labeled the other “prudent,” because it was characterized by higher consumption of vegetables, fruit, fish, poultry, and whole grains.8 It is the prudent nutrient-dense, low-calorie food choices that prove to be healthy, and the Western “fat and meat” pattern that is dangerous.9
Depending on your lifestyle, you can make choices and form new habits that conform to what nutritionists and physicians agree are smart eating decisions. Eight rules of thumb:
1. Stay away from refined sugars. Refined sugars are a little tricky to identify because nutritional labels do not say “refined sugars.” Instead, they are disguised as high fructose corn syrup or corn sweeteners. Refined sugars are most frequently talked about as “sweets” (cookies, ice cream, donuts), but they are found in more inconspicuous places too, like ketchup, salad dressings, soups, cold cuts, and even crackers. The best way to keep your refined sugar intake in check is to read the labels and know what to look for—if one of the first few ingredients listed is one of the words ending in “ose,” such as fructose or maltose, try to stay away from it. If you are hankering for something sweet, skip the glazed donut and try to stick to natural forms of sugar like fruit (fructose).
2. Eat complex carbohydrates. Carbohydrates are made out of units of sugar, ranging from a single unit to millions. Complex carbohydrates are just that—complex, meaning that they are made from three or more units of sugar linked together. Because of their complexity, they take longer to digest and work their way into your system. What does this mean for you? Essentially, complex carbs provide longer-lasting energy that will be sustained over time, rather than the quick spurt that comes with simple carbs. Examples of complex carbs are whole grain breads for sandwiches, a bagel or whole grain cereals for breakfast, spaghetti, fruit, and root vegetables such as carrots and potatoes.
3. Rely on lean protein. There are so many ways to get protein, but some foods carry with them high caloric and fat content, so make them an occasional choice. Red meat, whole milk, and cheddar cheese are all examples of great sources of protein that have the nutritional downfall of their fat. It is okay to eat these in moderation, not only in frequency but in amount. Two servings of red meat a week is enough, and this recommendation challenges “Western” choices. A better basis for the lean protein foods is to choose grilled chicken and fish, roast turkey, sushi, and black beans. Salmon is nature’s heart medicine. A toasted peanut butter sandwich (with no more than 6 tablespoons) is also okay. If you are not allergic to peanuts, the monounsaturated fats in peanut butter may lower your risks for heart disease and diabetes.
A small (not more than a half pound) broiled porterhouse steak is a great source of protein—about 40 grams worth. But it also delivers three-fourths of the recommended daily fat intake. Had you selected a salmon dinner, you would have the same amount of protein and one-third the fat. Eggs also are an excellent, inexpensive source of lean protein, packed with nutrients and a mere 75 calories. Even though eggs contain dietary cholesterol, dietary cholesterol isn’t the same type of harmful cholesterol within saturated fat. A small omelet with spinach and mushrooms, or a breakfast of eggs and whole wheat toast (but skip the bacon), provides the lean protein and fiber and fills your stomach longer, reducing the likelihood that you will eat larger lunches. Research shows that for men with normal cholesterol metabolism, it’s not dietary cholesterol that clogs arteries, but foods high in saturated and hydrogenated fats.
4. Not saturated but unsaturated fat. Food contains fat; that’s nature’s way. Most foods contain several kinds of fat. Not surprisingly, fats are loaded with calories and provide too little protein or carbohydrates. This is why fats should be eaten only sparingly. Some people are led to believe that fat is universally bad, but in fact some fat in your meal plan is necessary to insulate your body, protect your organs, and keep your skin and hair healthy. The key is to pick the right fats, which are unsaturated (whether polyunsaturated or monounsaturated). These include the oily fishes (tuna, salmon, trout, sardines packed in water); olive, peanut, and canola oil; raw nuts (peanuts, almonds, cashews); avocadoes and olives; and beans (garbanzo, kidney). Fats to avoid are those that are saturated and tend to raise “bad” cholesterol levels. These include some tasty favorites like cookies, steak, and chips. There are also some lesser-known culprits such as whole milk, butter, cheddar cheese, and poultry with skin. You can reduce your intake of saturated fat by selecting leaner cuts of meat and trimming the fat off, skipping fried food as much as you can, and opting for low-fat or fat-free dairy.
5. Easy on the salt. Sodium is not bad for you. It is a mineral that is important for our bodies, but in small doses—so small, in fact, that it is almost impossible to be sodium deficient. Most men tend to have no idea how much sodium is in the foods we eat, and many men will often add table salt (sodium chloride) for flavor. The problem is that a high-sodium diet puts us at serious risk of developing high blood pressure, which can easily escalate into more lethal heart disease problems. Sodium holds fluid in the body, causing the heart to work harder. Packaged processed foods, salty snacks, and canned vegetables all add unnecessary sodium, so try to eat them in moderation. If food is bland, try adding pepper or even hot sauce, which helps kick up your metabolism.
American Heart Association Recommendation
Aim to eat less than 1,500 mg of sodium per day (1 teaspoon salt = 2,300 mg sodium).
6. Fiber, fiber, fiber. The reason why fiber is such an important part of a healthy eating plan for adult men is because it helps prevent constipation and keep your bowels moving. This may sound like a laughable issue, but constipation is more serious than simply feeling bloated and uncomfortable. If you aren’t “moving,” your body is probably storing unwanted waste that may lead to more serious problems, such as colon and rectal cancer. To get more fiber, stick to complex carbohydrates and stay away from refined foods—opt for whole wheat toast, not “just” toast.
7. Vegetables. Growing up, we all heard someone say, “Eat your vegetables.” As adults, we ought to eat a minimum of three and preferably five servings of fresh or cooked vegetables daily. It is hard to argue against the health benefits of vegetables. Skip the potatoes and their carbohydrates. Choose other vegetables, green, yellow, and orange ones, and the deeper in color the better. Dark green leafy choices such as spinach and dark green and red lettuce are packed with vitamins, minerals, and antioxidants.
Can you get your veggies without really getting your veggies?
You’ve seen the advertisements for drinks like V8 that provide servings of vegetables, and sometimes fruit, in a painless liquid form. Does this alternative seem too easy? In a lot of ways, it is. There is no substitute for getting fresh (and especially raw) fruits and vegetables into your system—you reap the benefits and soak up the most nutrients from the real deal.
Vegetable juice drinks also tend to have too much sodium; stick to real fruits and veggies. These drinks are not all bad—they certainly are a step up from soda and other “fruit” juices that provide no nutritional value at all. They should not, however, be relied on as your only source of vegetables.
8. Hydration. Ever feel lethargic for no apparent reason? Can’t seem to get rid of that terrible headache, even after you’ve had your daily dose of caffeine? Find yourself bound up, despite eating plenty of fiber? In a given day, we should aim for two liters of water: eight glasses, or four of the “standard” 16.9-ounce bottles. If you exercise or are physically active, you should plan on drinking even more water, and this does not mean sugary sports drinks. They may taste good, but they will not hydrate as well and will add sugar to your diet that is unneeded.
Most of us choose what we eat, and out of habit we might choose to eat the wrong foods in the wrong amounts and are not even aware of it. The result is that most adult men end up overweight—nearly 75 percent of men age 50 and older already are.10
Overeating is perhaps the worst eating habit. It is self-perpetuating, with injurious health consequences. Overeating as little as once or twice a week slowly adds pounds, the bigger body sends the “feed me” message, and then men feed again. Yes, overeating typically means to “feed” or binge, rather than to eat. Insert food, chew, swallow, fill up, and eventually stop. You ignore the discomfort of your full stomach and continue to stuff bite after bite down the hatch. This habit contributes to chronic diseases such as diabetes, heart disease, and cancer.
Overweight men approach food differently and overeat more frequently. A recent study of the habits of people at all-you-can-eat Chinese buffet restaurants observed the height, weight, sex, age, and behavior of hundreds of patrons. Trained observers recorded the various seating, serving, and eating behaviors and compared these to their estimates of the patrons’ body mass index (BMI). Overweight people made the food more convenient to eat and ate in excess. Instead of looking over the buffet and deciding what they wanted, they seized a plate and started filling it. They used larger plates. They chose seats closer to and facing the buffet, looking over what to select next while they ate. Those with a BMI in the healthy range sat farther away, often with their backs to the display of food, more often talked throughout the meal, and more often chose to eat with chopsticks rather than a fork. They chewed each bite longer and ate less. They ate a dinner, rather than binging.11
Age and Metabolism
Ever wonder why weight tends to creep up as we age, even though you eat the same things? It’s because our metabolism slows down as we get older. That’s why that extra piece of pizza or extra beer that never made a difference now ends up on your stomach.
Add just one pound a year, and in 30 years you are 30 pounds heavier. To avoid the bulge, it is important to either increase physical activity or reduce calories. If exercise is not your thing, certainly don’t reach for that extra piece of pizza. But try changing your routine to include more exercise.
Overeating or “feeding” is also the result of the size of available portions. Unlimited food at a buffet, having “seconds” immediately instead of waiting a bit for the brain to recognize a pleasant feeling of fullness, the American way of restaurants and fast-food drive-thrus serving many more calories than we need, or going for a large dessert just after a lunch or dinner—each contributes to (regular) overeating.
When we’re famished, we’ve waited too long to eat. So we wolf down anything and everything available. We were justifiably hungry. Nonetheless, to avoid the binging and overeating, it is best to eat timely and more often. We eat less when our stomachs are not “on empty” and growling. And, when eating, we enjoy the tastes and eat less. Drink water with and after every meal; this will make you fuller and help prevent overeating. Eat slowly and drink water, and you will be satisfied with less food. And, always eat (a little) dessert. Sweets such as a cookie or small portion of low-fat ice cream signal to your brain that the meal is over. Without the sweets, you might not feel satisfied, and an hour or two later you will be foraging in the kitchen for something.
Eating too fast is the little brother to overeating. If you have a lot on your mind, are angry or frustrated, or are stressed about time, chances are you will become a speed eater. An invisible starter gun is fired, and many of us then pound the food down; this is especially true whenever we are preoccupied and/or our negative emotions and stress levels are cranked up. Ever grabbed a bite to go while on a long drive and barely remember eating, because you were speed eating while concentrating on driving? Ever had lunch “in the office” and your lunch hour shrunk to 10 minutes or less? When we eat with others and participate in conversation, we eat much more slowly and healthily.
When we eat too fast, more is eaten. This is because it takes time for the stomach to send a feeling-of-fullness message to the brain. This is especially an issue when your habit of wolfing food quickly is presented with an opportunity to have appetizers or finger foods. You likely eat faster (and more) when the food eaten requires no utensils. Sandwiches, finger foods, and snacks take less time to finish than food that requires fork and knife. Next time you are on a long drive, add 30 minutes to the drive by getting out and enjoying the pit stop. Next lunch time, choose to “dine” with friends instead of quickly fueling up; conversation slows your eating. Both choices make you more conscious of how fast you finish compared to the people around you.
The foods we choose. The habit of nearly always choosing to eat meat and not vegetables and fruit is deeply rooted in most men’s biographies. When researchers survey people’s preferences, they find the same thing over and over: men are much more likely to be poultry and meat eaters—preferring beef, enjoying chicken and pork, and more willing to eat shrimp and oysters—and do not eat enough fruits and vegetables. Most men also have not ever tried a “diet” and do not know the nutritional value of what is eaten.
You don’t have to look too deeply into American culture to observe that the grill is a “man’s stove.” Whenever our fathers and uncles barbequed, their grilling rarely prepared anything but meat. “Sides” were cooked indoors by our mothers and aunts, and maybe not eaten. Meat was good enough, and lots of it was filling. Now, because grills are bigger, men sometimes add vegetables to go with the hot dogs or porterhouse steaks.
Mindless munching. Do you find yourself sitting in front of a computer at work, mindlessly snacking on cookies or a bag of trail mix? Do you turn on the TV and then a few minutes later grab something to munch on, perhaps a bag of (fried) chips? Most men don’t think about what they’re eating, or why—they’re focused on the next bite and/or whatever else they’re doing. Your munching ritual is emotional hunger, and you comfort yourself with food as the TV tries to entertain you or the computer stresses you. Your concentration is somewhere else and you mindlessly eat, emptying half or more of the bag of chips. The habit of spaced-out eating while working or watching TV, or munching on a tin of peanuts while reading a newspaper or book, is a sure source of trouble. It is too easy to overindulge.
Mindless eating is a habit more than being hungry, and it is a symptom of unhealthy eating. If at home, it’s likely that your munching habit is a way to wind down from a stressful day. Whatever the reason, the habit adds calories. Do yourself a favor: if you like munching, change your habit into mindful munching and decide beforehand what to eat. Munch on grapes or carrots with a glass of cold water. The water helps fill you and is good for you, and often we are misreading being thirsty for being hungry. The grapes or carrots replace calorie-dense food. Also consider raisins, celery, popcorn, and whole-grain cereals.
Eating convenient food. The reason junk food is called “junk” is simple: junk foods are rarely nutritious, usually filled with fats and chemicals, and loaded with unnecessary calories. Junk foods offer a convenient escape, and they’re easy to purchase, carry, and consume. We are a fast-food nation. Whether the junk food comes from the grocery store or a fast-food drive-thru, the food selected isn’t nutritious. The bad habits result from the convenience of feeding and not thinking about what we eat.
Men typically prefer “junk” snack foods. All they provide are empty calories and a distraction. The food additives and colors (mostly chemicals) are intended to enhance appearance, flavor, and texture. The (un)conscious ritual of selecting the Oreos, a tin of potato sticks, or a bag of orange-dyed Cheetos to nibble makes it easy to overindulge. The containers are huge. Similarly, the decision to go for a convenient, high-calorie fast-food lunch is linked to memories of how high-fat foods are tasty. And junk food, whatever the type, is habit forming, nearly addictive. It adds weight and is very expensive over the course of a year.
Sandwiches are the quintessential lunch item—they are quick to make, are easy to eat, and keep you full until dinner. What is more, when made properly, they can be nutritious and healthy, providing servings of protein, calcium, and vegetables. Not all sandwiches, though, are created equally, and while some may be a healthy choice, others are loaded with saturated fats and processed sugar. To craft a sandwich that is as healthy as it is delicious, follow these few simple tips:
Bread. The best bread option is whole grain. It also can be carbohydrate conscious, like a wheat wrap or pita, and nutritionally dense, like multigrain bread that gives you lots of nutrients for your caloric buck. Generally speaking, stay away from white bread (which averages 100 calories a slice and 300 grams of sodium). If you’re in the mood for a sub sandwich, ask if there is a whole wheat option. If you are really trying to cut back and reduce your weight, try using one piece of bread and having an open-face sandwich.
Meat. Prepackaged, sliced cold cuts such as bologna or olive loaf are not the best choice nutritionally, but most deli meats tend to be healthier options because they have less fat, nitrates, and sodium. The best is turkey, which has 6–10 grams of protein per 2 ounces (or a couple of slices) and is extremely low in fats. If you are more of a red meat lover, roast beef is also a good option because it is low in sodium and high in protein. Ham is more of a mixed bag—it is low in calories and fat but it is extremely high in sodium, so if you choose ham, take its heavy salt content into consideration when choosing cheese and condiments. While these options are all sound, stay away from salami and bologna—both are full of fat and sodium.
Cheese. In general, cheese tends to be full of fat, but some are far better than others. Mozzarella, for example, has a good balance between fats and proteins and is satiating, so it will keep you full. The same can be said for Swiss, which is low in sodium and complementary to almost any sandwich meat. Other cheeses, however, should be eaten more in moderation, like sharp cheddar and pepper jack, which are loaded with sodium and saturated fat. The cheese to regularly avoid, though, is American, which is entirely processed. It has some protein and calcium, yet a slice of American cheese (white or yellow) has over 20 percent of the recommended daily intake of saturated fat. If you are trying to be really good, skip the cheese altogether.
Condiments. The best condiments are not the most obvious ones. Hummus, for example, is a flavorful addition to a sandwich. It has a texture similar to mayonnaise that many people like and is much better for you. Guacamole is another great option that is full of healthy fats, as is pesto, which also has monounsaturated fats and healthful antioxidants, which help prevent cancer. Poor options include sodiumladen Italian dressing; ranch dressing, which is full of fat; and mayonnaise, because a small serving size of 2 tablespoons often has 180–200 calories—the equivalent of a Krispy Kreme donut.
Vegetables. Always include vegetables on your sandwich—lettuce, tomatoes, onions, cucumber, bean sprouts, mushrooms, and even peppers. If you do not like biting into a huge piece of onion or pepper, try chopping the vegetables, which will give you the same great flavor but in a less abrasive way. A piece of lettuce on your sandwich has nearly zero calories, yet it is very high in vitamins A, B6, and C, as well as iron and magnesium.
We snack when we’re hungry; we snack when we’re bored; we snack when we’re watching a movie or while reading a book. Snacking can actually be good for you—if you eat one or two small snacks in between meals, it can curb hunger so you aren’t ravenous when you sit down for a meal and don’t overeat. Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time. The problem is that there are too few healthy options compared to the many unhealthful snacks from which to choose. Grocery stores have entire aisles set aside for unhealthy snacks. There are a few strategies that you can use to make sure your snack choices are worth it:
The best snacks are 100–150 calories. Keeping them within this range ensures that you don’t blow your entire day’s recommended caloric intake on an in-between nosh. Snack, don’t feed. Popcorn without the salt or (fake) butter and a bottle of water are filling and enjoyable. Snack on some multi-grain cereal with almonds, rather than chips; they’re priced about the same.
Fruit and vegetables are always a great snack. A strawberry smoothie made with natural fruit is loaded with nutrients. You can eat celery sticks until you’re stuffed, and you’ve mostly consumed water, minerals, and vitamins.
Particularly if you are snacking to hold you over until your next meal, it’s important to have a little bit of (good) fat and some protein in your snack—peanut butter on a slice of wheat toast is good, but packaged peanut butter crackers aren’t. Mozzarella cheese sticks or hummus and pita chips are great options.
If you are really hankering for chips, eat the baked alternatives. A number of manufacturers of Mexican corn chips and potato chips offer this healthier option. Also, put the amount you’re going to eat into a bowl, and put the bag away.
The new climate in healthy eating (and drinking) is to have what you like, but in moderation. But what does moderation mean? Typically, it means two things. One is to have what you want, but not every day. Let yourself order the small steak with mashed potatoes and dessert to follow—it’s fine every once in a while. The other meaning of moderation refers to the amount you are eating (and drinking). Whether it be your favorite steak or sandwich, size counts. Be mindful of the quantity you’re eating; this might take some getting used to. The supersizing of food served at restaurants and packaged at grocery stores isn’t moderation. Maybe you rarely have ice cream, but that doesn’t justify eating an entire pint or ordering a medium (or large) chocolate chip Blizzard from Dairy Queen when a small one is a satisfying option, providing 550 rather than 950 or more calories. Recognize that the 500+ calories from the small Blizzard is almost one-quarter of the total recommended daily calorie intake.
Maintaining Healthy Weight
For a 60-year-old, 6-foot, 170-lb man to maintain current weight, he needs to consume no more than the following:
Calories |
2,524 cal |
Carbohydrates (55%) |
1,339 cal = 347 g |
Proteins (15%) |
379 cal = 95 g |
Fats (30%) |
757 cal = 84 g |
Source: http://calculators.hpathy.com/calories-need.asp.
When eating at a restaurant or ordering out, keep in mind the adage “beware of fried things and the three Bs: butter, breading, and bacon.” Many entrees offer fried options, calorie-rich creamy pasta sauces (pasta carbonara, fettuccini alfredo), or things cooked in butter (chicken marsala, New England clam chowder). Moreover, a lot of the appetizers (fried calamari, breaded mushrooms) have more calories than you’ll have in the rest of the meal. Typically, we underestimate how much we’ve eaten. Consider an order of breaded and fried onion rings. An ordinary serving size of eight or nine rings provides at least 270 calories and 15.5 grams of fat, or one-quarter of the total fat recommended for the day; the “Blooming Onion” served at Outback Steakhouse averages 2,200 calories, without the added calories from the dipping sauce.
You can learn techniques to help yourself recognize just how much food you can expect in a healthy serving size. Here’s one way to gauge serving sizes: half of the food on each plate ought to be vegetables and fruit, so even in moderation, a steak and potatoes dinner with a small salad on the side shouldn’t be your regular diet. What’s needed is more balance and less quantity. How much is recommended, and what counts as a serving?
SERVING SIZE FOR VARIOUS FOODS
Food |
What it contains |
Approximate size |
Porterhouse steak, 6 oz |
570 calories, 32.5 g fat |
Palms of two hands clasped together |
Tenderloin steak, 4 oz |
240 calories, 11.4 g fat |
Palm of one hand |
Chicken, breast quarter |
300 calories, 12 g fat |
Palm of one hand |
Pork chop, medium, 5½ oz |
215 calories, 12.5 g fat |
Palm of one hand |
Burger, ¼ lb (without bun and condiments) |
460 calories, 23 g fat |
Deck of cards |
Fish, 3 oz (grilled or baked) |
125 calories, 1.3 g fat |
Checkbook |
Spaghetti or linguini, ½ cup |
100 calories, 1 g fat |
Size of fist |
Lasagna with meat, 8 oz |
525 calories, 15.5 g fat |
Two hockey pucks |
Cheesecake, one slice |
250 calories, 18 g fat |
Width of two fingers |
Apple pie, one slice |
410 calories, 19 g fat |
Width of three fingers |
Ice cream, 1 cup |
290 calories, 16 g fat |
Baseball |
Blue cheese dressing |
154 calories, 16 g fat |
Golf ball |
Butter, 1 teaspoon |
34 calories, 4 g fat |
Tip of thumb |
Most people really never read the “Nutrition Facts” label on most food products. We might occasionally skim one. Take a look at the Nutrition Facts for a medium-sized bag of plain, salted potato chips (figure 3.2). The information commonly presented by the manufacturer is for “one serving,” not the whole bag. But how many guys eat just one serving? The point is that a single bag of chips contains more than 1,200 calories, 45–65 percent of what a mature man ought to consume in a day, and half the sodium (salt) that is daily recommended. The entire bag provides a little protein, about the same as you’ll find in one-third (a couple of bites) of a lean beef burger. But it contains 131 percent of the daily value of fat. The Food and Drug Administration (FDA) has required that saturated fats and cholesterol be listed on food labels since the mid-1990s, chiefly because saturated (and trans) fats raise cholesterol in the blood, which is a cause of heart disease—the most lethal disease for men.
Nutrition Facts labels found on packaging are based on a 2,000- or 2,500-calorie-per-day diet and break down the “facts” (Percent Daily Values) in terms of servings. The serving size is not the recommended serving; it is just a convenient way of showing the “facts.” It is unlikely to have any relevance to the size of the serving you choose to eat. Odds are you will not eat just one “serving,” whether it is whole grain cereal or those tasty but unhealthy potato chips. If you eat more than the serving size listed, do some simple math. Compute the nutrients you’re getting based on the amount of food you eat. If, for example, you pour two “servings” of cereal into a bowl, you can estimate the nutrients eaten by doubling the amounts listed.
Figure 3.2. Sample Nutrition Facts label (potato chips)
Recommended Daily Servings
Grains (bread, cereal, rice, pasta) are divided into whole grains and refined grains, and at least half of all grains should be whole grains. Six servings per day are recommended. Each of the following is a 1 oz serving:
• 1 slice of bread; ½ English muffin
• ½ cup cooked cereal, rice, or pasta
• 2 small (3″) pancakes, or 1 larger 4″ pancake
• a 6″ corn tortilla
Common portions:
• 1 large bagel = four servings
• Blueberry muffin = three servings
Vegetables also are grouped: dark green, red and orange, beans and peas, starchy (corn, potatoes), and “other” (e.g., artichokes, avocado, sprouts, cucumbers, celery, onions, mushrooms, iceberg lettuce). At least five ½ cup servings of vegetables per day are recommended. Each of the following is a ½ cup serving:
• ½ cup cooked, green vegetable
• 1 cup raw, leafy green vegetable
• 1 medium carrot (or 6 baby carrots)
• 1 raw whole tomato
• 1 small ear of corn (about 6” long)
• ½ cup tomato juice
Fruit: At minimum four ½ cup servings per day are recommended, and each of the following is a serving:
• 1 small orange, apple, peach, or half of a large one
• 1 banana (6” long) or 1 large plum
• ½ medium-sized grapefruit
• ½ cup fruit juice (orange, pineapple, grapefruit)
• ½ cup halved or sliced fruit (strawberries)
Dairy (milk, yogurt, cheese) maintains muscles as much as protein. A serving = a cup, and you are recommended to have at least three servings daily. Each of the following is a serving:
• a half-pint container of milk, or a glass of milk
• an 8 oz container of yogurt with fruit or nuts
• 1½ oz hard cheese
Protein (all meat, seafood, dry beans, nuts, eggs): The recommendation for men age 50 and older is 5½ oz daily, and each of the following is equivalent to 1 oz:
• 1 tbsp peanut butter
• 1 egg
• ½ cup split pea soup
• 1 oz of any meat, poultry, or seafood
Common portions:
• 1 small chicken breast half = 3 oz
• 1 small hamburger = 2–3 oz
• 1 small steak = 3–4 oz
• 1 egg = 1 oz
It is easy to forget that drinks (alcoholic and nonalcoholic alike) can add weight. This forgetfulness can often turn itself into the extra 5, 10, or 15 pounds that tend to creep up across a decade, especially if you are not physically active. Even healthy-sounding drinks like Vitamin Water pack a powerful caloric punch, particularly when not compensated by cutting back elsewhere or exercising. If you find yourself in this slow weight gain predicament, it is important to know exactly what is in those drinks you are enjoying. Below are examples of popular drink choices that are not nutritiously smart and some alternatives that can be used in replacement.
1. Beer is a classic go-to drink in a social situation because it is dependable and tasty. But it is full of empty calories, meaning that there is no nutritional benefit. Even more, as you drink, you are more likely to eat, especially if you are with others. Any 12-ounce beer you order is undoubtedly pushing 150 calories. Two Sierra Nevada India Pale Ales have as many calories as a Big Mac. So, if you are drinking just one, go ahead and enjoy the tasty full-bodied beer. If not, instead, drink: light beer, the options for which are far less caloric, especially if your plan is to have several beers. Michelob Ultra, Miller Lite, Bud Light, Amstel Light, and Heineken Light are all beers that are less than 100 calories; recently, even lower-calorie beers have been introduced (such as MGD 64, Bud Select 55). Their alcohol content is half that of a full-bodied beer.
2. Soda is a poor beverage choice to make on a consistent basis. Nutritionists often say that soda is filled with sugar and little else. In other words, there are virtually no redeeming qualities to soda. The natural sugar in soda and artificial sugar in diet soda may actually make you want to eat and drink more. If you think you are being healthier by drinking diet soda, think again. There is evidence that when our gut “tastes” the sweetness of natural sugars, there is an increased feeling of fullness, but the artificial sweetener in diet cola has minimal effects on appetite.12 In short, keep the soda (regular and diet) intake to a minimum. Instead, drink: tonic—you still get the appealing fizz of soda (or “pop,” for those who are from the Midwest).
Give It a Rest
Whether you had a poor night’s sleep or simply a busy day, it is common to start dragging your feet by the middle of the afternoon. The most common fix to snap out of it is to get some caffeine. While a cup of coffee or caffeinated soda will certainly act as a temporary quick fix, a better option is to actually indulge your drowsy eyes and take a break, or nap. A scheduled 15- to 20-minute afternoon break will help keep you energized much longer than cola, coffee, or tea. If possible, try planning on your break at the same time each day and approximately 8 hours after you wake up. You maximize the value of the rest.
3. Coffee itself is not a problem. The caffeine in coffee is an antioxidant,13 and researchers think that coffee consumption may reduce the risks of age-related decline in cognitive function and the risks of cancer. When served black, coffee has no calories. Coffee beans + water = virtually calorie free. But many people do not drink their coffee black and prefer it instead with cream and sugar. With the availability of a latte on every corner, whether Starbucks, McDonald’s, or Dunkin’ Donuts, people are drinking far more calories than they realize. Consider a tall (read “small”) caffè mocha: even without the whipped cream or a shot of flavored syrup, you are getting a whopping 300–400 calories for one drink. Instead, drink: regular coffee, and try to limit how many cups you have a day. If you opt to have several cups, try to replace your cream with lower-fat milk or do with less or no sugar.
4. Vitamin Water sounds healthy (hydration and vitamins in one tasty drink), but it comes with a hidden cost. One bottle has 32 grams (two mountainous tablespoons) of sugar, which is far more than a drink that is technically considered water should have. Moreover, your body can only absorb so many vitamins, so if you eat a balanced diet or you regularly take a multivitamin, chances are a vitamin-fortified drink is providing no additional benefit. Most adult men are deficient only in their vitamin D3 intake and do need supplements, which are inexpensive and reduce the risk of non-skin cancers.14 Otherwise, most men already consume more than the Recommended Dietary Allowance (RDA) of most vitamins and minerals. Instead, drink: good old-fashioned water. It is the best way to hydrate, and with zero calories, it is hard to beat. If plain water is too boring, try seltzer (sometimes called sparkling water—which is carbonated water with no calories) or an 8-ounce bottle of Gatorade’s G2, which contains only 75 calories but enough salts to help the body balance electrolytes; in addition, Vitamin Water does have a less “fattening” line, called Vitamin Water 10.
5. Wine sometimes hits the spot—after a day at work, or when socializing with friends, or when reading a good book in the winter. Calorically speaking, white and red wines are pretty comparable—give or take 100 calories per glass. However, red wine has antioxidants, which are heart healthy and help prevent against a number of cancers. In contrast, white wine only has the empty calories, though (very) good taste, so if you are in the mood to relax with some wine, opt for a glass of red.
Most everyone knows that meat and nuts are sources of protein, breads and pasta are a type of carbohydrate, and butter contains a significant amount of fat. But what does this mean? What do different foods do for your body? Understanding why your body needs certain foods (and could do without others) is an essential aspect to eating well. Our bodies are for life and must be properly managed in order to remain functional and active.
Protein. Critical to every cell in your body, no other nutrient is as involved in keeping you alive and healthy. Important for muscles and the maintenance and repair of tissue, protein is especially important for men with an active or stressful lifestyle. Protein does a lot of work behind the scenes—it is crucial for building new cells and sending messages from one cell to the next—and it allows you to function in the world. Extra bonus: if you eat a lean protein-rich meal (chicken, fish, shellfish, ground sirloin, eggs), you will feel fuller longer than if you eat strictly carbohydrates and fat.
Carbohydrates. If (immediate) energy is what you are looking for, carbohydrates should be your go-to food. Whether to keep going during a long outdoor project, before a bike ride, or just to get you through a long day, eating carbohydrate-rich food will protect your body and mind. Carbohydrates also help keep your cholesterol and blood pressure in check. Choose good (or the complex) carbs. The easily digested carbohydrates from white bread, white rice, pastries, and sugared sodas are not as healthy.
Fat. Too often thought to be synonymous with “bad,” fat does have a place in eating well. Fat transports important vitamins (A, D, and E) throughout your body. In addition to the work of carbohydrates, fat also serves as a source of energy and can be stored in your body for later use, which brings us to why fat can be bad. If this stored energy resource goes untapped, the fat turns into rolls on your body.
Vitamins and minerals are essential for the body to function well and contribute to the prevention of a number of diseases. Always getting a cold? Have trouble seeing or night blindness? Tingling in the fingers and toes? Nails brittle? Getting leg and toe cramps more frequently? “Hitting the wall” and feeling fatigued earlier and/or more often than you used to? Vitamin and/or mineral deficiencies may be the cause.
Minerals are vital for our bodies to remain healthy and are found in all cells. They act as catalysts for many biological reactions, including the transmission of messages through the nervous system. Our bodies use minerals to regulate body fluids, heartbeat, and sleep; activate enzymes; make glucose for energy; maintain metabolism and proper digestion; and avoid constipation.
There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are the minerals found and needed in larger amounts—calcium, phosphorus, sodium, magnesium, potassium, chloride, and sulfur. We have and need just small amounts of the other minerals—iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. Though they’re called “trace,” they are not insignificant. Iron, for example, is important in the formation of hemoglobin, the oxygen-carrying factor in red blood cells; without it your body could not produce DNA. Both the “Western” and “prudent” diets typically provide all the minerals men need. Still, some individuals on limited budgets or fixed incomes may be at risk of having low iron or zinc intakes because good food sources of both, such as beef, seafood, and fresh green leafy vegetables, are expensive.
We need all the minerals, but neither too much nor in too small amounts. If mineral levels are overabundant in the body, they may facilitate negative effects in the body. High sodium levels, for example, elevate blood pressure. Though we have more calcium in our body than all other minerals, it is probably not enough. The body absorbs calcium and stores it in the bones and teeth to keep them strong, and it is found throughout the body in blood, muscles, and the fluid between cells. As we age, calcium is one of the minerals we again need in greater quantity, much like when we were kids. It helps make our muscles and blood vessels contract and expand as needed, and it is needed to counteract the effects of intrinsic aging on bone loss.
Do you still drink milk? It does taste good, and men ought to have the equivalent of a glass of milk daily. Did you know that high-protein diets (often common among men) increase the body’s demand for calcium? In addition, because there is a continuous loss of bone calcium as we get older, men age 50 and older are recommended to get the amount of calcium (1,200 milligrams per day) our bodies need through calcium-rich food like milk, broccoli, beans, and almonds. If you think that you are not getting enough calcium through food, talk to someone about calcium supplements. This will reduce the risk of arthritis, periodontal disease, leg cramps, and troubles sleeping.
There are two types of vitamins: water soluble (B and C) and fat soluble (A, D, E, and K). Because the water-soluble vitamins cannot be stored in the body, we need to acquire them daily from our drinks and food. You probably remember the grade school stories of fifteenth-century explorers stocking up their ships with citrus fruits to assure people sufficient vitamin C. It is best to achieve the recommended level of daily intake of water-soluble vitamins through a healthy diet—or, eating well, and not drinking too much alcohol. Alcohol interferes with the nutritional process by affecting digestion, storage, and use of nutrients. For example, drinking reduces the effectiveness of the vitamins consumed, and people who regularly drink should make sure they try to eat well. A daily multivitamin is a great nutrition insurance policy.
Vitamin dosage is measured in weight and in International Units (IU).
Vitamin B (the big three Bs: B6-pryidoxine, B12-cobalamin, and folate-folic acid; and the common Bs: B1-thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, and B7-biotin)
The definition of a healthy daily intake of B vitamins isn’t set in stone, though there are “dietary reference intakes” that change every 5 years or so. The recommended daily need: B6—2 milligrams; B12—3 to 6 micrograms; folate—400 to 800 micrograms.
Sources: meat, poultry, fish, asparagus, spinach, broccoli, avocado, bananas, milk, eggs, yogurt, nuts, sunflower seeds, whole grain cereals, pasta, and tomato juice. All men over the age of 50 should strive to meet their RDA by eating foods fortified with vitamin B12, such as fortified cereals, or by taking vitamin B supplements.
Why you need them: important for digestion and making energy from food, for red blood cell metabolism and repairing other cells, and in aiding the immune and nervous systems.
There isn’t reliable evidence that megadoses of vitamin C improve health, though a megadose might relieve symptoms at the onset of a cold. Generally, the recommended daily need is about 90 milligrams a day; one large orange is equivalent to 70 milligrams. But smokers need more.
Sources: citrus fruits, broccoli, and tomatoes.
Why you need it: crucial to maintaining healthy gum tissue and preventing periodontal disease, as well as maintaining healthy bones and aiding in the absorption of iron.
Recommended daily need: 900 micrograms (equivalent to 3,000 IU).
Sources: many breakfast cereals, juice, sweet potatoes, carrots, spinach, and apricots.
Why you need it: important for vision and the immune system.
Recommended daily intake of vitamin D up to age 50 is 5 micrograms (200 IU), 10 micrograms (400 IU) between the ages of 51 and 70, and 15 micrograms (600 IU) after age 70. But intakes much higher are optimal. There are upper limits, although this is not a vitamin most men can get too much of. Men tend to have lower levels of vitamin D when living in places where the sun is out less (e.g., Boston; Portland, Oregon; or Portland, Maine), being indoors most of the day, or being dark skinned.
Sources: sunlight; very few foods provide vitamin D, but “fatty” fish do, such as salmon, shrimp, and tuna; milk fortified with the vitamin.
Why you need it: helps maintain bone density, allows you to absorb needed calcium and phosphorus, and helps increase muscle strength.
Recommended daily need: bare minimum is 15 milligrams (20–25 IU), yet researchers suggest that men’s intake ought to be near 200 IUs per day to prevent heart disease. Most multivitamins contain around 30 IUs.
Sources: sunflower seeds, oil-based salad dressings, dark leafy greens, peanut butter, and wheat germ.
Why you need it: antioxidant (which helps prevent cancer), reduces risk of heart disease.
Recommended daily need: 120 micrograms.
Sources: leafy green vegetables, soybeans, cabbage, and cauliflower.
Why you need it: significantly helps protect against blood clots.
Although a high proportion of middle-aged and older men are overweight, a concern among a smaller number of older men is a decline in food intake and the loss of motivation to eat. Anorexia is too often thought of as a disorder of adolescent girls, but it can and does occur among older men. Perhaps one in eight men age 65 and older already have daily diets of 1,000 calories or less, which puts them at risk of undernutrition.15 As much as our appetite is prone to fluctuate throughout our lives, it may dangerously diminish later in life and manifest into what is known as “anorexia of aging.” Signs of anorexia are having no interest in food, maybe even a refusal to eat, and becoming 15 percent or more below one’s healthy weight.
The root of the problem for why an older man may become malnourished is physiological—as we age, our senses of taste and smell diminish, and appetite naturally decreases because food remains in our stomach longer. Declines in taste and smell begin around age 60. Appetite decreases for many reasons. Sometimes, appetite is related to over-the-counter and prescribed medications we take; some medications suppress interest in eating, and some can deplete nutrients. Other times, illness triggers little interest in eating, and with age we are more likely to live with multiple chronic illnesses. Weight loss is also associated with heavy alcohol drinking. When both tastes and testosterone diminish and we are using appetite-suppressing medications (or alcohol as a self-medication), it is more difficult for an older man to maintain a hearty appetite.
Share a Meal
If you live alone yet prefer being around others or are looking to make new friends, having a meal together is a great way to get to know people and create new bonds. There are plenty of places where you can enjoy an affordable meal and the company of others.
Senior citizen centers. Though meal programs differ for each center, many provide one or more daily meals for citizens over 60, and some are free, asking only for donations. Whether you go by yourself or with a friend, it’s a great way to meet new people. For more information, check out your local phone book or the Internet.
Veteran meals. Veteran meals tend to be more of an annual or semiannual occurrence, but they present a great opportunity to get back in touch with old friends or meet others who have had similar experiences. Check the newspaper for announcements.
Rotary clubs. Rotary clubs frequently sponsor occasional dinners with favorites like spaghetti or roasted turkey, while also hosting dinners on holidays such as Valentine’s Day and the Fourth of July. Being part of a club can be a good way to get out of the house and be part of a group of like-minded people.
Community centers. Many communities host meals, whether for a holiday or just for fun, which are a good way to get to know your neighbors. Community center dinners are great options for families and singles alike, regardless of age.
The chief social factor that affects how we eat is social isolation. In addition, psychological considerations play a part in disinterest in eating. Depression is more prevalent among men in later life than earlier. With shrinking social networks or a new chronic illness, it makes sense that older men are at greater risk of becoming depressed. Depression often causes a loss of appetite. It is important to note that the development of anorexia of aging is multi-determined, which is to say that there is no one clean-cut cause or treatment. For example, a man might be depressed because he has cardiovascular disease, causing a diminished interest in eating, but the drugs to treat his illness speed up his metabolism and he burns off what little nutrients he eats. Talk to your doctor about why your appetite is fading and try to figure out a plan that best suits your personal needs.
Eating together is a central part of the daily routine for men in long-term relationships. Researchers affirm that companionship is core to the worth of a good meal.16 At the same time, eating itself is also very important. Men are likely to skip meals when they are temporarily or newly alone. The same multinational study revealed that changes in men’s relationships present food issues. When managing the transition from worker to retiree or dealing with the loss of a wife or partner, men’s eating behavior is affected. Our basic preference is for a long-established way of doing things—rituals and habits. Change disrupts. Recently retired men may skip lunch. Newly alone men who’ve become widowers are thrust into an uncomfortable experience of preparing meals just for themselves.17 The challenge becomes to build new routines. Some men tackle food preparation as a new hobby, rather than a domestic chore. For others, their strategy is getting someone else to prepare the food, enabling them to maintain their customary pattern of being cooked for and served.