Men 31-50 years old

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This information is based on the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes, the Dietary Guidelines for Australian Adults, and The Australian Guide to Healthy Eating. These recommendations are for healthy men with standardised weight, height and estimated energy requirements and may not meet the specific nutritional requirements of individuals. Specific advice for individual needs should be sought from a qualified dietitian.

Healthy Eating Guidelines for Men aged 31-50 years

The Australian Guide to Healthy Eating recommends the following servings per day:

• 6 - 12 servings from the bread, cereals, rice, pasta, noodles group

An example of one serve is 2 slices of bread; 1 medium bread roll; 1 cup of cooked rice, pasta or noodles; or 1 1/3 cup of breakfast cereal flakes.

There is an allowance of about 30g a day for poly or monounsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in the diet.

• 5 servings from the vegetables, legumes group

An example of one serve is 75 grams or 1/2 cup cooked vegetables; 1/2 cup cooked dried beans, peas, lentils or canned beans; 1 cup of salad vegetables; or 1 small potato

• 2 servings of fruit

An example of one serve is 1 medium apple; 2 small pieces (150g) of fruit (apricots, kiwi fruit, plums); 1 cup of diced fruit pieces or canned fruit; 1/2 cup of fruit juice; or 1 1/2 tablespoons of sultanas.

• 2 servings from the milk, yoghurt, cheese group

An example of one serve is 250 ml of milk; 250ml of soy beverage; 40 grams (2 slices) of cheese; or 200g (1 small carton of yoghurt).

• 1 serving from the lean meat, fish, poultry, eggs, nuts and legumes group

An example of one serve is 65-100 grams cooked meat or chicken; 2 small chops; 2 slices of roast meat; 1/2 cup of cooked (dried beans); 80-120 grams of fish fillet; 1/2 cup of peanuts (almonds); or 2 small eggs.

Note: You get plenty of fats and oils from the amount used with cereal foods and from meat, eggs, cheese, peanut butter, margarine, etc so fats and oils are not included separately.

For more information check out the Australian Guide to Healthy Eating at:
www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-food-resources.htm#consumers

Energy requirements (kilojoules/day)

Energy requirements for people vary depending on age, gender, body size and activity levels. It is important to balance the energy taken in (from food and drink) with the energy being expended through physical activity and the body’s normal functioning, to maintain a healthy weight.

Men in their forties and fifties may be less likely to engage in sports or other forms of exercise than younger males. Weight gain can be a problem if a man’s energy, or kilojoule intake, is greater than the energy he is expending during day-to-day activities.

For more information on energy requirements for adults see your local dietitian or as a start follow this link to the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes and go to page 20-22.
http://www.nhmrc.gov.au/publications/synopses/_files/n35.pdf

Physical Activity

Regular physical activity can:

• Help maintain a healthy body weight or prevent weight gain;
• Help prevent weight gain;
• Reduce the risk of developing type 2 diabetes and some cancers;
• Help build and maintain healthy bones, muscles and joints, reducing the risk of injury; and
• Promote psychological well-being.

The following guidelines set out 4 steps to better health for adults. Together, guidelines 1-3 recommend the minimum amount of physical activity you need to do to enhance your health. They are not intended for high level fitness, sports training or weight loss. To achieve the best results, try to carry out all three guidelines and combine an active lifestyle with healthy eating. Guideline 4 is for those who are able, and wish to achieve greater health and fitness benefits.

1. Think of movement as an opportunity, not as an inconvenience.
2. Be active every day in as many ways as you can.
3. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
4. If you can, also enjoy some regular, vigorous activity for extra health and fitness.

Moderate activities include walking, swimming, gardening and playing golf. These are activities that increase your heart rate, but don’t necessarily make you puff. Even periods of activity as brief as 10 minutes can be beneficial when they add up to 30 minutes on most days of the week. This makes it much easier for you to make physical activity a regular part of your lifestyle.

Being more active can be simply a matter of spending more time on the things you already do - like gardening or taking the dog for a walk. You could also try different things. Since the emphasis is on moderate activity, there are so many options to choose from.

Many people find it easier to be active when they exercise with friends. This may be organising to join a neighbour for a regular walk, or joining a local sporting or activity club. Remember, find an activity you enjoy - that way you are more likely to keep it up.

Don’t forget to consult your doctor before commencing physical activity or if you have a medical condition.

Healthy Eating for Men

Approximately 67% of Australian men are overweight or obese, and there is a greater level of obesity among Aboriginal and Torres Strait Islander men. Being overweight is a risk factor for a number of chronic conditions. Developing healthy eating habits, being physically active and maintaining a healthy weight will assist in reducing the risk of heart disease, some cancers, obesity, osteoporosis, kidney disease and type 2 diabetes.

Consuming a wide range of nutritious foods every day like vegetables; legumes; fruits; breads and cereals; lean meat, fish, poultry or meat alternatives; milk products; and water is essential to good health.

The Dietary Guidelines for Australian Adults are:

• Enjoy a wide variety of nutritious foods
  • Eat plenty of vegetables, legumes and fruits
  • Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
  • Include lean meat, fish, poultry and/or alternatives
  • Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen, where possible
  • Drink plenty of water

and take care to:

• Limit saturated fat and moderate total fat intake
• Choose foods low in salt
• Limit your alcohol intake if you choose to drink
• Consume only moderate amounts of sugars and foods containing added sugars

• Prevent weight gain: be physically active and eat according to your energy needs
• Care for your food: prepare and store it safely
• Encourage and support breastfeeding

Nutritional Considerations

Enjoying a wide variety of nutritious foods will help ensure appropriate intakes of major dietary components and vitamins and minerals.

For individual nutrient requirements such as those described below, the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes provides an average nutrient intake requirement for individuals and a value that would meet the needs of most individuals in the population. Because it is difficult to assess an individual’s exact requirement for a particular nutrient, you might like to aim for the upper figure to maximise the certainty that a sufficient amount of the nutrient is obtained from food. For more information go to http://www.nhmrc.gov.au/publications/synopses/_files/n35.pdf

Protein

Proteins are the basic structural compounds of cells, antibodies, enzymes and many hormones. The best sources of protein are: meat, fish, poultry, milk, cheese, yoghurt, eggs, soybeans and nuts. However, smaller amounts of protein are also found in bread, vegetables and fruit.

The average requirement for protein for men aged 31-50 years is 52g/day but because of individual variation, some men in this age group may need 64g per day. In Australia, low intake of protein is generally not a problem in men of this age with intakes averaging over 100g/day. Some of the key protein-rich foods such as certain meats and dairy products do however also contain saturated fats so choosing lean meats and reduced fat dairy varieties is encouraged.

Fibre

Fibre is important for a healthy digestive system. Wholegrain cereals, bread and pasta are good sources of fibre and contain more than the refined or white alternatives. Fibre is also found in legumes (eg baked beans), fruits and vegetables. The recommended intake level of fibre for men aged 31-50 years is 30g/day.

Be wary of using fibre supplements to increase your fibre intake as this can affect the body’s ability to absorb nutrients like iron, zinc and calcium. It is much better to get fibre naturally from food sources.

Along with eating a diet high in fibre, drinking lots of water will assist in maintaining a healthy digestive system. Drinking plenty of water is important for a number of reasons including helping the body handle a higher intake of cereal fibre.

Water

Water is essential for good health. All biochemical reactions in the body occur in water and it is required for digestion, absorption, transportation, dissolving nutrients, elimination of waste and temperature regulation. Chronic mild dehydration increases the risk of kidney stones, urinary tract cancers, colon cancer, mitral valve (in the heart) collapse, constipation, as well as diminished physical and mental performance.

Plain water should be everyone’s main drink but some other fluids can also be consumed such as milk beverages, fruit juices or low-joule soft drinks. Caffeine and alcohol act as a diuretic; this means that your body is actually losing some of the water to get rid of the caffeine and alcohol in these drinks through urination.

Requirements for fluids differ depending on climate, physical activity and metabolism, but the median intake for men aged 19-50 years is 2600mL, which is about 10 cups a day The body gets some additional water from the foods we eat. When it is hot or you are engaging in exercise, it is important to drink more fluid to make up for that lost.

Heart Health

Cardiovascular disease may become apparent in the 31-50 year age group and whilst modern medicine has extended life expectancy, prevention through healthy lifestyle would improve quality of life in the later years. Heart disease results from a combination of risk factors. It is important that men are aware of these factors and work to reduce them.

To reduce the risk of heart disease:

• Eat less fat, especially saturated fat
• Maintain a healthy body weight
• Eat more fruit and vegetables, wholegrain food and soluble fibre (found in oats, beans and pulses)
• Eat more legumes including dried peas and beans
• Keep physically active
• If choosing to consume alcohol, drink in moderation
• Don’t smoke

It is also important to monitor blood pressure and blood lipid levels (cholesterol and triglycerides), and maintain diabetes control if diabetic. A doctor can give advice about getting these levels tested.

Fat

Dietary fat is around twice as energy (kilojoule) dense as carbohydrate or protein so excess consumption of fat can contribute to weight gain. For a healthy heart and to prevent obesity and type 2 diabetes, it is important to limit the amount of fat in the diet, especially saturated fat and trans fats. Saturated fat is found in animal products including meat and dairy. Small amounts of trans fats occur naturally and are also formed by the hydrogenation of vegetable oils during the manufacture of some processed products. Saturated fat and trans fats are associated with many adverse health effects, including heart disease.

To reduce the saturated fat in your diet, try the following strategies:

• Instead of butter, use only small amounts of margarine and vegetable oils (such as canola, olive and sunflower oil)
• Choose low fat dairy products
• Choose lean meats
• Cut the visible fat off meat and remove the skin from chicken
• Grill, steam, bake or boil food instead of frying
• Choose low-fat dairy products where possible
• Avoid deep-fried foods
• Minimise intake of cakes, biscuits, chocolate and pastries
• Avoid high fat and/or high sugar foods including fast foods, packaged desserts and confectionary

The importance of fruit and vegetables (including legumes)

Fruit and vegetables contain many vitamins, minerals, antioxidants and fibre essential for good health. People who consume diets high in fruit and vegetables have a lower risk of coronary heart disease, diabetes, some forms of cancer, obesity and cataracts. Fruit and vegetables also contain antioxidants. A diet high in foods containing antioxidants may reduce the risk of disease, including heart disease and some cancers. For example, men who eat lots of the antioxidant lycopene (which is found in tomatoes), might be less likely to develop prostate cancer than men who do not.

Both fruit and vegetables also contain dietary fibre. Fruit and some vegetables contain soluble fibre which may help lower blood cholesterol levels. Insoluble fibre is found in vegetables and helps to prevent constipation. Fruit and vegetables are also low in fat and therefore have low energy (kilojoule) content.

Here are some suggestions to ensure an adequate intake of fruit and vegetables:

• Always serve main meals with cooked vegetables or a salad
• Make meat go further by adding extra vegetables in a stir-fry or casserole
• Add vegetables in season or legumes (eg dried beans, peas or lentils) to soups for added flavour and taste
• Include fruit juice and fresh fruit at breakfast, either by itself or on top of cereal or porridge
• Have fruit salad or baked fruit for dessert
• Puree stewed fruit as a topping for desserts or swirl into yoghurt
• If there is a lack of time to cook, use tinned or frozen fruit and vegetables in meals

For more ideas and recipes visit www.healthyactive.com.au

Salt

High salt diets can increase the risk of high blood pressure, heart failure, osteoporosis and stomach cancers. Overweight individuals may be more sensitive to the effect of salt on their blood pressure so it is especially important for them to reduce the salt in their diet. In some cases, reducing dietary salt may reduce the requirements for blood pressure medication, but medical advice must be sought prior to changing medications levels.

It is therefore important for adult men to be aware of the salt content of foods in their diet to ensure they are not eating too much. Men should aim to keep their daily intake of sodium between 460-920 mg/day.

Foods high in salt are largely commercial or processed foods. Low amounts of salt are found in natural unprocessed foods. Foods high in salt, or sodium, include: table, sea and vegetable salts; anchovies; monosodium glutamate (MSG); soy sauce; bottled sauces; gravy; stock cubes; deli meats; canned vegetables and packet soups.

Reducing salt in the diet can be easy, it just involves making a few small changes to the foods you choose and the methods you use to cook them. Try these ideas:

• Leave the salt shaker off the table. This will remove the temptation to add it to your plate
• Use herbs, spices and a variety of foods to flavour meals rather than adding salt
• Choose fresh foods rather than packaged varieties where possible
• Cut down on the salt you are eating gradually. Your taste will slowly adapt to eating less salty foods
• Look at the salt (sodium) levels on product labels and choose salt-reduced products where possible
• As breads and cereals are a major contributor to salt intake in Australia, look for salt-reduced varieties

Alcohol

Alcohol use is widely accepted in Australian culture in many social situations. Birthdays, engagements, graduations and sports victories are often accompanied by the consumption of alcoholic drinks. However, excessive consumption of alcohol can have many adverse health effects. Alcohol is a habit-forming drug and drinking alcohol excessively has major health, social and economic costs.

Alcoholic drinks can be a regular and enjoyable part of meals for many Australians. Alcohol contains a high number of kilojoules with no nutrient content so it can contribute to overweight and obesity. Alcohol is also a drug affecting the brain and most of the body’s tissues. In the short term, excessive drinking can result in injuries from accidents, alcohol-related violence and alcohol poisoning. In the long term, it can cause heart failure, liver diseases and is associated with some forms of cancer. Excessive consumption of alcohol can deplete the body’s stores of important nutrients.

For Australian men, it is recommended that, on average, no more than 4 drinks of alcohol per day are consumed. On any given day, no more than 6 standard drinks should be consumed. It is also important to have at least 1-2 alcohol free days per week.

For more information on alcohol, visit the Australian Government’s Alcohol website:
http://www.alcohol.gov.au/internet/alcohol/publishing.nsf/Content/guidelines

Smoking

Smoking is a major risk factor for the three diseases that cause most deaths in Australia. These include heart disease, stroke and cancer. Quitting smoking is one of the most basic ways of reducing your risk of ill health.

Most people that smoke are aware that they are damaging their health. However, many smokers become concerned that they will gain weight if they try to quit smoking. About 80 per cent of smokers put on weight when they quit. Of these, however, most only gain a modest amount of weight. The causes of weight gain may include the effect of nicotine withdrawal on the body, and the ex-smoker’s inclination to eat more food.

If you are ready to quit smoking, you can minimise your weight gain by eating a healthy diet and engaging in regular exercise. It may be difficult to attempt to quit smoking and maintain a healthy diet at the same time but if you are a smoker, it is important to concentrate on quitting first. Many people adopt the philosophy that the weight they will gain after they quit will cancel out any health benefits from quitting. However, you would have to gain over 40 kilograms above your recommended weight to equal the risk of heart disease posed by smoking. Stopping smoking should be the first priority in achieving a healthy heart and a healthy body. See your doctor or dietitian for further information and advice if weight gain is a problem.

Healthy Options for Eating Out

Sometimes takeaway food can be a convenient option but fast foods are often high in saturated fat, salt and sugar. By making better choices when eating out, it is possible to have takeaway occasionally without doing damage to your body. However, to avoid putting on weight, you need to balance any excess intake of kilojoules with healthy food choices for the rest of the day. It may also be necessary to plan some extra physical activity to account for any added energy intake from takeaway food.

When getting takeaway, choose a healthier option or order a little less and add your own salad or vegetables at home:

• Hamburgers with only a single meat layer, no cheese or low fat cheese, and lots of salad and vegetables.
• BBQ chicken with skin removed, with a salad and vegetables.
• Kebabs with only a little meat and lots of salad
• Thin crust pizza with more vegetables (ask for less cheese) and make a salad at home to go with it.
• For fish and chips ask for grilled fish and order less chips, and add a home-made salad or vegetables.
• Some Asian foods are a good choice, e.g. nori or sushi rolls, steamed and braised dishes (not fried).
• Sandwiches with lean meat, fish or chicken and salad.

Avoid foods such as deep fried battered fish, onion rings, calamari rings and scallops; cakes and pastries; creamy sauces, sour cream and mayonnaise.

Example of a Healthy Meal Plan for a 45 year old man

For this example we have based the daily energy requirement on a 45 year old man, about 1.8m in height, weighing about 71kg, with an exclusively sedentary lifestyle with little or no strenuous leisure activity. The meal plan on the following pages is designed as a guide and meets recommended dietary intakes. The meal plan is for a single day, the Dietary Guidelines for Australian Adults recommends eating a variety of foods every day to meet nutritional needs.

Energy requirements (kilojoules/day)

• About 9,900 kJ/day (approximately 2400 cal/day)

Food	Quantity	Energy (kJ)	Protein (g)	Carbohydrate (g)	Fat (g)	Salt (Sodium, mg)
Breakfast
Water	1 cup	0	0	0	0	0
Oats, cooked	1 cup	543	3.6	21.1	2.9	0
Skim milk	1/2 cup	189	4.7	6.5	0.1	57
Honey	2 teaspoons	189	0	11.7	0	2
Wholemeal toast	2 large slices	551	5.5	21.7	1.7	278
Margarine, polyunsaturated reduced salt	2 teaspoons	287	0	0.1	7.7	40
Vegemite, Marmite, Promite or similar	2 teaspoons	71	2.9	1.1	0.1	367
Coffee, decaf with milk	1 mug	178	2.4	3.4	2.2	29
Nutritious Snack
Yoghurt, low fat, vanilla	1/2 tub (200g)	834	10.6	32.7	3.5	141
Apricots	2	196	0.9	8.6	0.2	2
Water	1 cup	0	0	0	0	0
Lunch - Cheese and salad sandwiches
Multigrain bread	4 large slices	1064	9.6	44.3	3	529
Lettuce, raw	2 large leaves	12	0.3	0.1	0	7
Tomato, raw	4 thin slices	40	0.6	1.1	0.1	4
Cucumber	4 slices	11	0.2	0.3	0	3
Corn relish	1 tablespoon	111	0.5	5.7	0.2	30
Cheese, 50% reduced fat	2 slices	465	13.2	0	6.5	290
Carrot, grated	1/4 cup	37	0.2	1.5	0	13
Capsicum, green, sliced	1/2 medium	34	0.7	1.1	0.1	1
Water	1 cup	0	0	0	0	0
Nutritious Snack
Almonds, raw	10 almonds	303	2.4	0.5	6.6	1
Tomato raw	4 thin slices	40	0.6	1.1	0.1	4
Wheat crispbread	2 biscuits (sandwich sized)	468	2.7	17.8	2.5	107
Margarine, polyunsaturated, reduced salt	2 tsp	287	0	0.1	7.7	40
Water	1 cup	0	0	0	0	0
Dinner - Shepherds Pie
Beef mince (low fat)	100g	781	27.6	0	8.4	59
Onion, chopped	1/4 cup	84	1	3.4	0.1	7
Garlic	1 clove	12	0.1	0.2	0.1	0
Sunflower oil	1 tablespoon	681	0	0	18.4	0
Tomato, canned	1/2 cup	109	1	4	0.3	76
Capsicum, red, raw	1/2 cup (chopped)	70	1	2.5	0.1	1
Basil, chopped	4 tablespoons	10	0.2	0.2	0.1	1
Mushrooms, sliced	1/4 cup	22	0.7	0.3	0.1	1
Eggplant, diced	1/4 cup	53	0.6	1.5	0.2	3
Potato, mashed, made with milk	1 cup	698	6.2	30.4	1	20
Sweet potato, mashed	1 cup	631	3.8	30.8	0.2	21
Coffee, decaf with milk	1 mug	178	2.4	3.4	2.2	29
Nutritious Snack
Custard, vanilla, commercial	1/3 cup	362	3.1	12.8	2.8	79
Pears, canned in natural juice	1 cup	298	0.8	15.8	0	8

* Fortified means vitamins and or minerals have been added to the product.

Variation to Energy Expenditure depending on Physical Activity Level for a man 31-50 years, about 1.8m in height, weighing about 71kg

Description of lifestyle	Energy requirement (kJ/day)
At rest, exclusively sedentary or lying (chair-bound or bed-bound)	8,500 kJ/day
Exclusively sedentary activity/seated work with little or no strenuous leisure activity eg office employees	9,900 – 10,600 kJ/day
Sedentary activity/seated work with some requirement for occasional walking and standing but little or no strenuous leisure activity eg drivers, students	11,300 – 12,000 kJ/day
Predominantly standing or walking eg housewives, salespersons	12,700 – 13,450 kJ/day
Heavy occupational work or highly active leisure eg construction workers, high performance athletes	14,200 – 15,600+ kJ/day

page last updated: 02 April, 2009
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