What foods are bad for men and good for women?

When a woman is preparing to become a mother, she tries to pay more attention to nutrition and tries to include healthy foods in her diet. But few people think that the health of the unborn baby is largely determined by the genetic material received from the father. And the chances of pregnancy also depend 50% on the man. In other words, if we switch to medical language, the quality of sperm affects both the likelihood of conception and the genetics of the child. It is absolutely certain that there are foods that can increase sperm volume by 8-10%. And the number of healthy germ cells can be increased with a balanced diet to conceive a child.

For example, experiments have proven that a lack of folic acid (vitamin B9) in the diet leads to low sperm motility and the appearance of defective sperm. Nutrition for men for conception has its own nuances.

When should an expectant father start eating properly?

Spermatozoa in the male body are constantly formed and mature. It takes 72 days for a sperm to grow and mature. If the necessary substances for growth and development are absent or insufficient, the quality of sperm decreases, their ability to move and reach the egg, as well as to fertilize it. One of the most common “defects” is asthenozoospermia.

In addition to “nutrition,” sperm need protection from free radicals. At the maturation stage, sperm are especially vulnerable to their effects. Free radicals can destroy both the flagellum and the protein shell of the sperm head, as well as damage the DNA contained inside. In the first case, irregularly shaped sperm are formed, and in the second, the embryo cannot grow and develop or develops with severe deviations. The reason for frequent (or habitual) miscarriages is precisely the large number of sperm with fragmented (torn) DNA.

Chemicals, toxins and nicotine actively affect spermatogenesis, as they increase the number of free radicals. The same impact is exerted by car exhaust, polluted air, living in unfavorable environmental conditions, eating foods with a large number of preservatives, and chronic diseases. Unfortunately, with age, the body loses its ability to control free radicals, and after 35 years their number begins to increase. Antioxidants act as protectors against free radicals.

In addition to changes in a man’s diet, before conception, experts recommend giving up bad habits and strengthening your diet with special complexes 12 weeks before the expected conception.

The role of proteins in the human body

Proteins are involved in many processes that occur in the body every minute. Amino acids form the cells of all organs and tissues. The roles of proteins in the human body are wide and varied. We can definitely say that protein is not only useful, but simply required.

1. Plastic function of protein . These polymers are the “building material” of many fabrics. Approximately 20% of the tissues of the human body form protein compounds. They form organs and participate in the restoration of new matter. Proteins contained in bones and cartilage provide support function. Actin and myosin (globular and fibrillar proteins) form actomyosin, which is the main element responsible for the contraction of muscle fibers.

Energy role . It is during the breakdown of protein compounds that a large amount of energy is formed. It ensures the normal course of many processes. 1 g of amino acid produces 4.1 kcal of energy. Fats or carbohydrates are not suitable for this, regardless of whether they are part of the body or come from the external environment. For the normal functioning of the body, the quality of dietary proteins is more important. Biological value increases as the composition of chemical elements approaches the structure of the body’s proteins. A person receives all amino acids from food. The level of protein absorption and its benefits depend not only on the amino acid composition, but also on the ability to digest protein after digestion by digestive enzymes.

Transport function . Nutrients move through the blood using protein compounds. Uninterrupted functioning of the body is possible only with a constant supply of nutrition. Enrichment of cells with oxygen and removal of carbon dioxide is carried out by the protein hemoglobin. The movement of fat-soluble substances (fats, lipoids, vitamins A, D, E, K) is ensured by lipoproteins, the outer shell of which consists of proteins. Myoglobin enriches muscles with oxygen. Thus, the importance of proteins in tissue nutrition is very important.

Genetic role . The main carrier of heredity is the nucleic acid DNA, and RNA duplicates this information and builds certain proteins. That is, “hereditary memory” is directly provided by complex proteins - nucleoproteins.

Protective function . When exposed to harmful microbes, a response is required. To do this, the body creates antibodies that inhibit the destructive influence of external factors. Their basis is proteins. The skin contains keratin, and antibodies are based on γ-globulins. Proteins combine with antitoxins that are excreted from the body and perform an antitoxic effect. Plasma proteins participate in blood clotting, preventing blood loss. Therefore, the biological significance of proteins is vital.

Protective function of proteins in the body

We also recommend that you read the article – “Foods high in protein.” (link will open in a new window)

Diet for a man before conception

The diet for a man before conceiving a child should include foods rich in folic acid, iodine, zinc, iron and trace elements. Every day, in five meals, it is recommended to eat at least two fruits and three vegetables. A proper diet can increase your chances of having a healthy baby.

The main products for the diet are as follows:

• Lean meat (poultry, beef). The cooking method also matters. Food should be steamed, grilled or in the oven.
• Wholemeal bread.
• Steamed or baked potatoes.
• Fresh fruits.

A diet based on these products doubles the amount of healthy sperm. After consuming these foods, 1 ml of semen contains twice as many sperm as with a normal diet.

Producing a large volume of sperm requires a lot of fluid. Therefore, you need to drink up to three liters of liquid every day. It can be in the form of juices, compotes, mineral water. It is better not to overuse spices and coffee.

How to create a weekly diet for a man

There are basic principles for building a healthy diet for men for a week:

1. Stick to the plan regularly;
2. Control the water and caloric content of food entering the body;
3. Give preference to products that can give the body everything it needs to function properly.

Proper diet options for men for a week

A healthy diet for men is not difficult to achieve. It is necessary to select dishes that will maximally saturate the body with macro- and micronutrients.

PP diet for men - menu for the week:

1. Monday.

Breakfast: Buckwheat with milk; two-egg omelette; whole wheat bread; sugar free coffee.

It is useful to eat buckwheat porridge with milk.

Lunch: Hot first course, for example soup; two slices of rye bread; vegetable salad seasoned with sour cream; beef steak with pearl barley.

Dinner: Baked pumpkin; salad dressed with natural unsweetened yoghurt; 5 egg whites and 2 yolks for an omelette.

2. Tuesday.

Breakfast: Oatmeal, boiled in water; banana; two boiled eggs; tea or coffee without sugar.

Lunch: Soup or borscht; fish baked in the oven with brown rice; two slices of dark bread.

Dinner: Salad with vegetables and chicken, seasoned with sour cream; cottage cheese with fruit.

3. Wednesday.

Breakfast: Rice porridge cooked in water; strawberry; peanut; a glass of milk.

Rice porridge is a nutritious and valuable product.

Lunch: Buckwheat and beef; 3 slices of dark bread; fruit salad.

Dinner: Boiled yam or potatoes; turkey fillet; vegetable salad with sour cream.

4. Thursday.

Breakfast: 2 whole grain toasts with peanut butter and honey; 2 poached eggs.

Lunch: Boiled potatoes; mutton; vegetable salad seasoned with unrefined vegetable oil.

Dinner: Bulgur with chicken liver; a large mug of kefir; kiwi.

5. Friday

Breakfast: Oatmeal with milk; 3 poached eggs; one piece of dark chocolate.

Lunch: Fried salmon (without oil) in sour cream; brown rice; sauerkraut.

Dinner: Beef chop; buckwheat; cottage cheese with almonds and dried fruits.

Beef chop is a nutritious meat dish.

6, Saturday

Breakfast: Buckwheat porridge on water; peanut; 2 eggs.

Lunch: Borsch; fish; lentils.

Dinner: Chickpeas with meat; milkshake (Mix milk, blueberries, raspberries, bran and nuts in a blender).

7. Sunday.

Breakfast: Coarse semolina, boiled in water; 2 slices whole grain bread with peanut butter.

Lunch: Spaghetti with tomato juice and chicken; vegetable salad with flaxseed oil.

Dinner: Scrambled eggs of 2-4 eggs, fried without oil; cottage cheese with banana, seasoned with yogurt and 5g of honey.

What vitamins and microelements does a man need before conception?

Hormones, enzymes and macroergic complexes take part in the regulation of sperm production, the work of which is impossible without vitamins and microelements. The following substances are of primary importance:

• Zinc – reducing daily intake below 12-15 mg leads to a decrease in testosterone levels and sperm count.
• Folic acid increases the number of healthy sperm and is used to treat male infertility.
• Vitamin E (tocopherol) – increases the motility and survival of germ cells.
• L-carnitine – increases sperm count and flagellar motility. Reduces the synthesis of abnormal, atypical germ cells.

Today, complexes are produced designed for men who are planning to conceive (for example, Speroton). These complexes include L-carnitine, folic acid, selenium and zinc, which increase sperm count and motility.

Energy value of food

The energy value of the menu for the day and week is the calories contained in a particular product, and their quantity determines how much energy a person receives after digesting food. Calculating their quantity for proper healthy nutrition for men is quite simple - now almost every package indicates the number of calories, fats and carbohydrates contained in the product.

For different types of physical activity, there are different norms for calorie consumption per day for a man’s healthy nutrition and planning a menu for the week. If you need to lose excess weight by following a healthy diet for men, you need to consume fewer calories than you expend in the process of life, and, conversely, if you need to gain weight, the number of calories consumed should be more than you expend.

When drawing up proper nutrition for men, a weekly menu, it is necessary to take into account the nutritional value of food, the presence of vitamins, proteins, fats, and carbohydrates. The lack of one or another element leads to disturbances in the functioning of the body. If such symptoms begin to bother a man, this is a signal that he needs to reconsider his menu for the week.

Food calorie table

Do men need antioxidants before conceiving?

As mentioned above, antioxidants protect sperm from free radical damage. Therefore, if a man is going to become a father, but he is over 35 years old, spends a lot of time driving, smokes, lives in a city or near an industrial zone, or works in a hazardous industry, then his genetic material is at risk. Therefore, 12 weeks before conception, you should definitely add foods rich in antioxidants to your diet - fresh berries (for example, blueberries), grapes, fruits, vegetables. But it is worth remembering that antioxidants are destroyed during storage, heat treatment, and also in light, so products that have been in the store for a long time, frozen or, conversely, cooked, cannot be considered a source of antioxidants.

Antioxidant complexes, for example, Synergin, will help correct the situation. It contains 6 powerful antioxidants (lycopene, beta-carotene, vitamin C, rutin, coenzyme Q10 and vitamin E) that will protect the male reproductive system. Studies have shown that taking Synergin reduces the degree of DNA damage to normal levels. Two Synergin capsules will replace a cup of fresh blueberries.

Of course, nutrition for a man to conceive will be more effective if he gives up bad habits. Positive emotions and good mood have a positive effect. 12 weeks of proper nutrition is an easy path to having a healthy baby.

THIS IS NOT AN ADVERTISING. THE MATERIAL WAS PREPARED WITH THE PARTICIPATION OF EXPERTS.

Sample menu for a healthy diet for men for the day

Sample menu for proper nutrition for men every day:

Breakfast:

• Buckwheat porridge with banana and almonds;
• Two boiled eggs;
• A glass of milk.

Milk is the best food that contains the maximum amount of calcium.

Lunch:

• 30-40 grams of nuts.

Dinner:

• Pasta with beef and butter;

• Vegetable salad with yogurt;

• Tea with honey.

Afternoon snack:

• Natural yogurt with walnuts and blueberries.

Yogurt is a popular fermented milk product.

Dinner:

• Brown rice with salmon;
• Salad.

Energy balance

It’s easy to calculate the calorie content of food; you just need to look at the packaging. The manufacturer writes on it the number of calories contained in 100g of the dish. If the dish uses different products with different caloric content, then you need to count the calories from each ingredient, and then add them up.

When calculating your daily calorie intake, you need to take into account physical activity during the day.

What is the optimal serving size?

Portions should not be too large, but not too small. For men, the optimal option is 350-500g.

When to eat

We need to build a special regime. It is not advisable to fast for more than 6 hours between meals. You need to eat 3-6 times a day, adding snacks if desired. It is advisable to eat every 2-4 hours.

Quality and quantity of fluid consumed

If you are thirsty, you should give preference to drinking water or green tea without sugar. Juices, milk, kefir, alcohol and other drinks are all liquid foods that have energy value.

If you are thirsty, you need to drink plain water.

Examples of simple dishes from a budget grocery list

Example 1 - Spaghetti with meat in tomato sauce in the microwave.

To make a budget-friendly and healthy dish you will need:

• 100 grams of spaghetti;
• 150 grams of chicken fillet;
• tomato juice.

Step 1.

Boil spaghetti and chicken fillet until fully cooked.

Step 2.

Cut the meat into small pieces and scatter over the pasta plate.

Spaghetti with meat is easy and simple to prepare.

Step 3.

Pour tomato juice over the dish and place in the microwave for 5-8 minutes.

Step 4.

After heating, refill the dish with juice.

Quality and quantity of fluid consumed

Water plays an important role in a healthy diet for men; its importance for a balanced diet cannot be overestimated. Its rational use improves the condition of the skin, reduces the risk of heart disease, and ensures the removal of toxins from the body. It is believed that with a properly composed menu for the week, drinking 1.5-2 liters of water per day is optimal.

It is worth noting that this refers to pure water - liquid contained in other food products should not be taken into account. It is especially necessary to pay attention that the liquid that is included in alcoholic drinks is very doubtful from the point of view of replenishing it in the body. Therefore, a banal recommendation to limit the consumption of drinks containing alcohol, or better yet, to completely exclude such drinks from your diet, will never be superfluous.

Fifteen healthy foods

TOP 8 budget groups of healthy food products

Healthy food means natural dishes made from available ingredients. Inexpensive products also help you save money. The list is long and will allow you to eat a variety of dishes every day.

1. Cereals. Cereals include all the vitamins and minerals necessary for health. Gives a feeling of satiety. Preference is given to cereals without additives.
2. Eggs. Contains animal protein with essential amino acids, vitamin D. A nourishing product that provides the body with maximum nutrients. Many dishes are prepared from eggs.
3. Greens and green vegetables . Parsley, cucumbers, cabbage are rich in fiber and carbohydrates, which give the body energy. People whose diet includes spinach and lettuce do not suffer from stomach upsets.
4. Cruciferous vegetables . Arugula, cauliflower, radishes are low-calorie and enriched with vitamins. Regulate insulin levels, reduce cholesterol, preventing obesity. During the season, the price of vegetables drops.
5. Lean meat . The energy value of chicken is lower than pork, but there is more protein. Increasing your protein intake by 25% cuts your nighttime snacking cravings in half and helps you lose 0.5kg of weight per week. Consumption of lean beef by men reduces the risk of developing prostate adenoma. The meat is stored in the freezer for a long time, and the first and second full meals are prepared from it.
6. Lean fish . Tuna is popular among bodybuilders and fitness models. It is a lean source of protein and unsaturated fatty acids (omega-3 and omega-6). The micronutrients contained in fish have a positive effect on the developing child’s body.
7. Dairy . Dairy food is the basis of a child's diet. Milk is included in the consumer basket, the state regulates its price and does not allow the manufacturer to inflate the price.
8. The fruits have a pleasant taste and are in harmony with many foods. When composing a menu for apples, bananas are included in the daily diet.

Optimal healthy diet options for the week

Using healthy foods that should be taken as the basis for creating a diet, you can easily find the ideal nutrition formula for yourself.

If there is no need to lose weight, then protein and carbohydrates should be consumed in equal proportions. The amount of fatty foods is kept to a minimum: fat is acceptable in soups and salad dressings.

If you want to lose a couple of extra pounds, reduce carbohydrates and add more protein. And if your weight is normal, but you have hard physical work or intense training ahead, you need to increase the amount of carbohydrates.

The table shows a sample of an approximate diet. If you are reducing body weight, there may be more meals - 5-6. You can reduce them to 3-4, but 5 is the optimal number. This regimen will keep your metabolism normal.

Harmful products

The list of harmful foods for men that provoke extra pounds and disrupt metabolism includes the following:

• carbonated drinks. They contain components that change the acid-base balance, which leads to improper functioning of the gastrointestinal tract. In addition, carbonated drinks are quite high in calories - 1 glass of store-bought Duchess lemonade contains 106.7 kcal;
• White bread. This product is high in calories and has a high glycemic index, that is, when consumed it does not give a feeling of fullness. This means that even half a loaf of bread will not help suppress the feeling of hunger and soon you will want to eat again;
• sausages. They contain a lot of preservatives and substances harmful to the human body. To lose weight, you will have to give up such food;
• sugar. Despite the fact that it is one of the main sources of energy for the human body, its amount in the daily diet should be kept to a minimum. The fact is that sugar is a storehouse of simple carbohydrates, which are quickly absorbed and contribute to the accumulation of fat. If a man has a sweet tooth and finds it difficult to limit his sugar intake, you can replace it with synthetic sweeteners;
• coffee with additives. Natural black coffee itself has no calories. Nutritionists allow you to drink it, but not more than 2 times a day. Coffee with additives - milk, sugar, cream - is prohibited. Men who want to lose weight need to stop drinking drinks like frappuccinos, moccaccinos, lattes and macchiatos. They are too high in calories and contribute to excess weight gain;
• smoked meats Smoked meat and fish stimulate appetite. Having eaten a piece, you want more, and it is extremely difficult to stop;
• sweet homemade preserves. Fruits, juices and jams are preserved with added sugar. If you want preserved food in winter, it is better to choose pickles from cucumbers, tomatoes, and zucchini;
• potato. Almost every diet excludes the consumption of potatoes. The main reason is that this root vegetable contains a lot of starch, which causes weight gain. However, you can eat young boiled potatoes, but in small quantities;
• canned food They contain a lot of oil, preservatives and substances that have a bad effect on digestion and promote obesity;
• semi-finished products. This group of products includes store-bought dumplings, nuggets, cutlets, empanadas, instant noodles, packaged soups, etc. All of them are prepared with the addition of fat, preservatives and other harmful substances. However, frozen vegetables and fruits cannot be classified as prohibited semi-finished products. You can eat them;
• store-bought mayonnaise. For those who follow proper nutrition for men, this sauce is strictly prohibited, even if the packaging is marked “Lite”. If you want to dress your salad with something, it is better to make homemade mayonnaise based on olive oil or choose other low-calorie sauces.

Separately, it is worth mentioning about beer. Men love this alcoholic drink very much, but many of them have not even heard about its harm to the figure. Beer contains yeast that promotes accelerated division of fatty tissue cells. As a result, the drinker’s stomach becomes enlarged and the sides and thighs sag. In addition, beer leads to:

• inflammation of the esophagus and gastric mucosa;
• metabolic disorders;
• hormonal imbalance;
• impotence;
• negative changes in the functioning of the heart and blood vessels.

But this does not mean that only beer is prohibited on the diet. Any alcoholic drinks are contraindicated for people losing weight. Alcohol increases appetite. After drinking vodka or cognac, especially on an empty stomach, a man forgets about the need to control his weight and begins to eat everything. As a result, he will get fat again, and all weight loss diets will be useless.

If it is difficult to give up alcohol, you need to visit a narcologist. He will help you cope with the desire to drink and prescribe a detoxification course.

Basics of a balanced diet

The productivity of our body depends on what, when and how we eat. Therefore, the problem of selecting the right diet and drawing up a balanced menu remains so pressing.

Of course, in many ways men and women should consume the same foods, but sometimes they should be different. In addition, you should understand that there is simply no single correct list of products for a healthy diet. Because different people will have different health conditions, eating habits and preferences. But there are general rules for what the correct weekly menu should be, what food, according to doctors and scientists, is the most healthy. These tips are fairly universal.

When compiling a men's healthy nutrition menu for the whole week, the following factors should be taken into account:

• nutritional value of the diet and its energy value;
• volume of fluid consumed and its quality;
• nutritional regimen for men.

What should you eat for men's health?

Products that ensure good men's health require special attention. To do this, a man, regardless of age, must receive a sufficient amount of proteins, vitamins B6 and B12, E, C, zinc, fatty acids, and folic acid. All of them together have a positive effect on the sexual function of men.

To preserve men's health for many years, scientists advise eating almonds and walnuts, river and sea products (shrimp, salmon, sardines, trout, halibut), wholemeal bread and cereals.