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Nutrition food diet for men to get in perfect body shape

nutrition food

Good nutrition is very much important for a proper and healthy growth. The food which you eat should not be a mere stomach filling item. Instead, it should serve as nourishment to your health and body. In that way, nutrition is a process which provides the food that gives you a healthy life. In addition to keeping your body healthy, it also gives you a perfect body shape. There are number of men who have got benefited from proper nutritious diet.

Importance of Nutrition

Now, you might have known how important nutrition to your health is. However, here are some important facts that help you realize the power of nutrition for your body.

  • A proper nutrition is an easy way to maintain your body weight. There are many guys who struggle to stay fit due to busy office schedules and work tension. Rather than depending upon heavy exercises and stiff diet, a healthy nutrition helps you have a balanced weight.
  • A healthy nutrition gives you immense energy throughout the day. It keeps you fit enough and prevents any problem that occurs in your body. Foods that are rich in carbohydrates keep your energy level high.
  • It also gives you healthy and stronger bones in the form of milk and other dairy products.
  • It keeps your heart intact and prevents the risk of heart diseases.

Working hard not just shows an ideal men performance but being stronger makes it utter. Inorder to be strong and healthy adding good nutrient food is the best option, pay attention to what you eat, drink and the exercises that you follow.

Let us see the nutritious food list and some do’s and don’t of eating

Breaks needed

Most of us consume meals in larger quantities at constant periods rather than diving the meals into sub parts in short breaks. If you divide and consume the food in the shorter periods the fat will burn faster and the proteins also observed by the body adequate. One major fact is that, a person who consumes more protein based will lose his weight more than a person who is consuming less proteins. It is clear that protein is the good nutrient for your metabolism, appetite squashing and it will helps you in eating less at subsequent meals.

Coffee cup

Consuming two cups of coffee will decrease the risk of lowering
adult diabetes. Amino acids build the proteins. The protein from coffee contains three primary amino acids such as glutamic acid, glycine and aspartic acid and additional traces are threonine, alanine, isoleucine, proline, leucine,serine, lysine, valine, cystine, arginine, phenylalanine, tyrosine and histidine. It regards coffee beans contains atleast nine amino acids from the 22 amino acids.

Turn off TV

Scientists discovered that people who switch on the TV while eating will increase their consumption unknowingly. So, while eating aim to turn off tv.

Protein based food

Eating the food though we feel enough will increase the calorie rate, after eating some quantity there comes a feel like stomach is full, in that moment skip the remaining food to decrease atleast 10 percentage of your calories.

Whole grain bread

Eating whole grain bread will reduces the risk factor of heart disease and cancer and it is also a rich content of fibre.


Taking water in between two bites will helps many ways, eating slowly boost up the two hormones which makes us feel fuller.

Nuts and fruits

Eat a hand full of nuts and two to three fruits along with dark green vegetables will packs the complete health benefits, so add them in your food or consume atleast a few in a week.

Green tea

Drinking green tea will structures the strong skeleton and helps to you from the breaks when you walk next age and prepares you for the less fractures.

Work out before meals

If you sit before the plate after giving some work out the meals will fill you direct right, says the researchers.

Milky way to health

Two glasses of milk a day, There are proved results that people who drink two glasses of milk will have the lower chances of getting heart diseases.

Avoid colors and flavors

Never choose the food that is preserved or prepared with the added colors, flavor enhancers and artificial sweeteners as they spoils our health in quick.
Follow the nutritious food to make your self healthier, while your are moving on the way it is not restricted that don’t go for your favorite food but limit them to the mark.

Rare yet Nutritious Vitamins

Certain names may not look familiar to you but those are the nutrients that keep your body fresh and energetic.


Niacin is a name given for the family of compounds for Vitamin B3. This is considered as one of the essential nutrients for processing the fats and lowering the cholesterol levels in the body. One must have an eye on the amount of Niacin you consume, since over consumption of such nutrient causes liver damage and increased sugar levels. On the other hand, if it is not present in your body, it causes deficiency in apathy, restlessness and diarrhea.  Foods that are rich in Niacin include fish, pork and cooked chicken breast. If you are looking for some of the vegetarian foods, then you can go for peanuts and brown rice. One has to remember that Niacin is one of the best nutrients that act as an anti-oxidant.


The common name for Thiamin is Vitamin B1 which is a group of water soluble vitamins. Thiamin plays a main role in converting the carbohydrates into energy. Lack of Thiamin may cause weakness, fatigue and nerve damage. Severe deficiency can also cause brain damage.  Foods rich in Thiamin are nuts, seeds, legumes and peas. Dried milk also serves as an excellent source of Vitamin B1.


Riboflavin goes by the name for Vitamin B2. The deficiency of Vitamin B2 can be seen along with Vitamin B1, which is Thiamin. The deficiency in Riboflavin causes sore throat and dry mouth. It also gives you a hypersensitivity to light. Some of the health benefits of Riboflavin include relief for headache. It also plays a major role in preventing cancer. Proper formation of collagen gives you a wrinkle free skin and healthy hair. Nutritious foods of Riboflavin are milk, lamb, mushrooms, spinach and tomatoes.

Nutritious Foods for Breakfast

In order to get a perfect body shape, the best nutrition diet has to be followed. It is important to start your day in the best possible way as it gives you immense energy throughout the day. The starting point for having a best day starts off with breakfast. The foods you eat for breakfast keeps you carried away till the end of the day. So, it is important to choose the food which you love and at the same time nutritious. One of the best and easiest breakfasts many people prefer nowadays is oatmeal. This Oatmeal can be mixed with milk or dry fruits or honey to serve your taste buds better. Oatmeal also does a perfect job in keeping your entire body fit.

If you looking for fruits to increase the level of nutrition, you can go for grapefruits and bananas. Bananas are the healthy source for potassium and electrolytes and hence it keeps your body and stomach clean and healthy. Bananas also have the power to maintain the weight significantly. Watermelons are also considered as the favorite nutritious fruit by many men.

Morning Mistakes to Avoid

In order to get the most out of the nutritious foods to stay perfectly physique, it is vital that one should avoid the common breakfast mistakes.

  • Avoid any spicy or oily foods in the morning
  • Don’t eat too much of sweets for breakfast
  • Look for foods that are of low fat
  • Drink plenty of water to keep yourself hydrated
  • Many people eat so fast in order to catch up their daily activities. This should be completely avoided. Eat the breakfast slowly and chew properly
  • Avoid eating too late for the breakfast

Nutritious Foods for Lunch

One should keep in mind that it is not only important to have a delightful lunch alone. Your lunch should accommodate necessary proteins and vitamins as a part of daily diet. Sandwiches stuffed with fresh vegetables are one of the best ideas to have it in lunch. You can have vitamin rich foods to your lunch list as it gives your energy and prevents your body from adding extra fat. Some of the best items that can be clubbed in your lunch are

  • Peanut butter
  • Broccoli
  • Almonds
  • Sweet potatoes
  • Carrots
  • Beans
  • Banana
  • Chicken

These foods will give you a perfect shape and are rich in Vitamins.

Diet Mistakes in Lunch

  • Avoid eating too much of food at a stretch
  • Make a habit to end up your lunch with juice
  • Avoid fatty and spicy foods
  • Avoid having excess of rice. Concentrate on vegetables and fruits instead.
  • Avoid intaking foods that are not fresh

Nutritious Foods for Dinner

Now that you have finished all of your day chores, it is the time to have a relaxed dinner with your closed ones. If you feel that you are too starved in the gap between lunch and dinner, you can always have some healthy drinks like green tea and ginger tea. Green tea is an excellent way to reduce your body fat and to stay perfectly fit. The night time food should be eaten carefully as there is a little gap between the time you eat and the time you sleep. There must be an adequate space between these times. This is because the digestion has to take place in a proper manner. Vitamin and protein rich foods always top the list of nutritious foods, whether it is a breakfast, lunch or dinner. Don’t make your dinner too heavy. Eat limited dishes and add healthy ingredients to the food you prepare. Yogurt is one of the best ingredients that make a good recipe for dinner.

Diet Tips during Dinner

  • Keep in mind to consume plenty of water before going to bed.
  • Avoid oily and fatty foods
  • Walk or roam a short distance for proper digestion to take place.
  • Avoid sleeping immediately after dinner

Best Fittest Foods of All Time

Now that you have got an idea of how your daily food habit should be, let us explore some of the fittest foods of all time. These foods will give you body power and keeps your body perfect in shape. In addition to the nutritious foods you eat, you can also go for exercises that are specific in reducing weight.

Green Foods

Green leaves are the excellent source of nutrition to your body. Hence increase the amount of green leaf foods you are intaking. Spinach tops the list for the best green leaves food for a healthy body. This Popeye is dense in vitamins and minerals that keep your biceps inflated. This textured vegetable is best consumed in the variation of salads. Iron deficiency like Anemia can be easily treated by regular intake of spinach.


Beans are a super food that is best suited for maintaining perfect shape. It also helps in healthy weight loss. Beans are a high fiber rich food that helps in boosting up the calories in body. Many researches state that beans form an excellent source of food for staying perfectly fit. Black beans can also be consumed in good quantities as it is rich in proteins.


Studies show that grape fruits make an excellent food for staying perfectly slim and healthy. Apart from keeping you slim, it also keeps your sugar level under control. It helps in keeping your diet balanced and this food is called with the pet name Hollywood Diet. Grapefruit is an excellent source for Potassium, Magnesium and Vitamin C. If you are not a lover of grapefruit, other alternate foods like watermelon, cucumber can be added to your diet list.


Apple is one of the golden fruits many men cherish. The health benefits of apple are known to many. Many men who struggle to eat apple with its skin go for apple juice and shakes. It is a soluble fiber that helps in trapping cholesterol which is in higher levels. Apples are also rich in antioxidant properties which protect your body from oxidants. There are many delicious recipes that are based out of apple. Apart from having a perfect body, apples also keeps your teeth stronger and whiter.


This is considered as the perfect fruit for reducing weight. This is highly effective when it comes to belly weight loss. It also helps in having proper digestion. Blueberries are mostly the favorite ones for many as it is available in plenty but at the least expensive rate. It is also rich in anti-oxidants that help in neutralizing free radicals in your body.


This reddish delight is another food that is power packed with various nutrients. Studies say that a daily glass of tomato juice is an excellent way to reduce the excess weight in the body. Eating tomatoes in dinner is also good for your health. Tomato also has the power to reduce the level of cholesterol in the body.

Best Nutritious Recipes

Some of the nutritious foods that can be prepared easily for a healthy body are as follows.

Green Tea Smoothie

Just as the name brings you saliva in the mouth, the taste is something which lasts even after hours of your intake. Green Tea smoothie can bring you an added flavor when it is with little more spice to it.

B2 Toast 

B2 is just a short form of Banana and Butter toast. This perfect recipe suits perfect with the Almond bites.  Both banana and butter is a great way to stay fit and when this is combined with Almonds, it makes you a perfect diet.

Chocolate Blueberry Shake

This is another healthy recipe for staying perfectly shaped and sculpted. Dark chocolate gives more value adds than a normal chocolate. Just mix the chocolate powder and milk to form a perfect shake and add frozen blueberries to it. This makes your day a special and a delightful one.

Berry Yogurt Smoothie

This smoothen recipe comes with a combination of blueberries, strawberries, yogurt, honey and milk. These items can be blend together to form a perfect smoothie for a perfect body.

The final note

Apart from concentrating on the intake of nutritious foods for a perfect body, there are some other tips and tricks to have a perfect body.

  • Regular exercise or yoga can do wonders to your body. It keeps both your mind and body in control.
  • Avoid too much of stress
  • Eat the food in a proper and timely manner
  • Walking is one of the effective ways to stay fit throughout.