The Healthy Adult Male

37 year old

 

Adults should limit their added sugar, oils, and solid fats intake to maintain a healthy weight. They should focus on fruits, vegetables and foods high in calcium in their daily diets and cut back on the sodium and added salt.

An exercise program of at least 60 minutes a day will also help maintain a healthy weight.

Adults should consume 10 ounces of whole grains, 4 cups vegetables, 2½ cups of fruit, 3 cups of milk, and 7 ounces of meat and beans.

An example of a well balanced diet for a 37-year-old male is as follows:

 

Breakfast

½ Cup Orange Juice

1 Whole Grain Bagel
½ Cup Low/Fat Free Milk
1 Banana
2 Hard Boiled Eggs

Lunch

3 Ounces Boneless/Skinless Turkey on 2 Slices Whole Grain Bread w/1 slice Tomato & 2 Leaves Lettuce (condiments include mustard or mayo)
½ Cup Low/Fat Free Milk

Dinner

1 Cup Fruit Salad (Consists of Strawberries, Blue Berries, Grapes, Pineapple, Honeydew, and Muskmelon)
6oz Boneless/Lean Pork Chops
¼ Cup Brown Rice
½ Cup Apple Sauce
1 Cup Green Beans
½ Cup Low/Fat Free Milk