Answer ( 1 )

  1. Hello Sangamesh,

    Welcome to MediMetry, I can understand your concern.

    As a balance diet for male , it should contain Vitamin,mineral,fiber,protien,grains,and fat. the right amount of these all will help your body to stay active and energetic.

    For vitamins, minerals and fiber, eat at least 2 cups of fruits and 2½ cups of vegetables each day.
    Whole grains. Eat at least half of all grains as whole grains each day.
    Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.

    At least 38 grams of fiber a day for younger men.
    Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats including full-fat dairy foods, butter and high-fat sweets.
    4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.

    your overall diet in a day should be contain by a man -

    Energy 2000 kcal
    Protein 50g
    Carbohydrates 260g
    Sugar 90g
    Fat 70g
    Saturates 20g
    Salt 6g

    For more detailed conversation you can choose private consultation,
    Thanks