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Michelle Stewart

Michelle J. Stewart is a Registered and Licensed Dietitian and better known as The Nutrition Planner. Founder of Michelle Stewart Consulting & Associates who has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowerin...

Category of Expertise:

Health & Fitness


The Nutrition Planner

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08/23/2013 06:59pm
Here's to His Health

In sharing the gospel of a healthy lifestyle I often make presentations at health fairs and on-site workplace settings. Most often the audience is female. As most of us know with our men, subtle often does not work. Typically for the fellas to get the message our approach needs to focus on what's in it for them. In selling men on a healthier lifestyle, they need to be reminded that "food can make the man." Food is not just about providing the fuel the body needs-wise food choices will aid in keeping men active, looking younger and aging well.

Generally speaking men need about 600-800 more calories a day than women, but the true test of caloric intake is the level of daily activity. Active men ages 19 to 50 can consume as many as 3,000 calories a day. If his activity level is dipping toward the couch potato rating, he needs to cut the calories to 2,200 to 2,400 and rev up the exercise routine. Increased exercise will aid in weight loss, help lower blood pressure, keep blood vessels flexible, and reduce the risk of diabetes and cardiovascular disease.

Wise food choices will make him a healthier man. This includes increasing the fruits, vegetables and whole grains in the diet; choosing protein sources with less fat such as lean beef, poultry, fish and seafood, along with plant-based proteins. Choose low-fat dairy products and unsaturated fats, limit sugar consumption and choose thirst-quenching calorie-free water as the beverage of choice. Now sometimes as the kids say he can "get it twisted." For example:

Nix: Fried sweet potatoes, onion rings -- Add: Baked sweet potatoes small amount of butter

Nix: Mushrooms, and okra -- Add: Fresh or stir-fried carrots, broccoli, red and yellow peppers

Nix: Deep-dish pizza -- Add: Spaghetti with tomato sauce

Nix: White bread -- Add: Whole grain bread and rolls

Nix: Fried chicken and fish -- Add: Baked, broiled or grilled chicken and fish

The above is a sample of some of the choices that will make a healthier diet.

When choosing beverages, your man needs to know that some of them can include a surprising amount of sugar and empty calories Soft drinks, sweetened teas, 100-percent fruit drinks and sports and "energy" drinks are high in calories and sometimes caffeine. Popular coffee drinks are often surprisingly high in calories, fat and sugar. He should select lower calorie or non-caloric drinks.

Alcoholic drinks contain empty calories too. The USDA recommends moderate alcohol consumption-up to two drinks a day for men. That drink is defined as 12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof (40% alcohol) distilled spirits.

Last but not least, he should circle the dates on his calendar to make annual appointments with his doctor for his yearly physical and the recommended medical tests and screenings. These are just a few of the guidelines to help keep your man healthy and wise. The benefits gained from adopting a healthier lifestyle will payoff in keeping him looking good, feeling good and aging well.

Take-away: Remind the man in your life that adding regular exercise, healthier food options and giving up poor habits such as smoking will help keep him fit, fine and sexy.

Michelle J. Stewart MPH, RDLD/N, CDE is an experienced food and nutrition communication expert specializing in wellness with a holistic approach to living your best life. Michelle has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. Her motto is "EAT LESS MOVE MORE" Sign up for her Free Report 10 Weight Loss Tips for Life when you visit http://thenutritionplanner.com


healthy diet, healthy lifestyle, mens health, michelle stewart, the nutrition planner
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