Health & Fitness » Men's Diet & Nutrition » Foods Black Men Should Eat

What Black Men Should Eat

Consuming carbohydrates is critical when athletes are training more than once a day. This is important for the refueling process between training sessions. Otherwise, most athletes risk fatigue, which can weaken their immune system and make injury more likely.

But you're not a superstar athlete and excessive carbs can rapidly expand your waist line.

For a balanced diet, African-American men should mix protein (needed for building and repairing muscle) with good fats, vegetables, fruits, and grains.

Breakfast, arguably the most important meal of the day, should be high on your list. According to WebMD, there's ample evidence to support the fact that eating breakfast -- every day -- is a big part of losing weight. This is especially critical for black men who may be at risk for diabetes and heart disease when cholestorol and blood sugar levels are high.

Breakfast What To Eat

  • Wheat bran cereal (plain or with low-fat milk)
  • Low-fat yogurt
  • Oatmeal
  • Fruits (apples, blueberries, strawberries, bananas, kiwi, grapefruit)
  • Multi-grain waffles (with light syrup and fruit)
  • Nuts (walnuts, pecans, almonds, cashews)
  • Whole grain breads
What To Avoid

  • Sausages and bacon
  • Pancakes
  • Muffins
  • Bagels
  • Pastries (donuts, cookies, pies)
  • White flour (breads, biscuits, croissants)
Lunch What To Eat

  • Salad greens (spinach, iceberg, turnips, escarole)
  • Vegetables (carrots, broccoli, squash, cauliflower, zucchini, asparagus)
  • Meats (chicken, fish, ground turkey)
  • Fruits (apples, blueberries, strawberries, bananas, kiwi, prunes)
  • Multi-grain breads
  • Legumes (beans, lentils, peanuts)
What To Avoid

  • Cold cuts and hot dogs
  • Pizza
  • Deep fried foods
  • Red meats (steaks, roasts, hamburgers) 1
  • White flour (breads, biscuits, croissants) and white rice
Dinner What To Eat

  • Vegetables & fruits (spinach, tomato, squash, corn, broccoli, turnips, cauliflower, carrots)
  • Legumes (beans, lentils, peanuts)
  • Meats (chicken, fish, ground turkey, veggie burgers)
  • Sweet potatoes
  • Low-fat cheeses, eggs
  • Whole wheat breads
What To Avoid

  • Red meats (steaks, roasts, hamburgers) 1
  • White flour (breads) and white rice
  • White potatoes
  • Deep fried foods
  • Alcoholic beverages
Leisure & Snacks What To Eat

  • Nuts (walnuts, pecans, almonds, cashews)
  • Fruits (blueberries, strawberries, peaches, apples, oranges, prunes, raisins)
  • Low-fat yogurt
  • Fruit smoothies made with low-fat milk or yogurt
  • Low-fat peanut butter
What To Avoid

  • Candy bars
  • Potato chips
  • Cookies
  • Ice cream
  • Pastries, donuts, cookies, pies, etc.
  • Sodas
  • Alcoholic beverages
1 - Red meats may be consumed sparingly. However, the densely packed cholestorol and fat content contribute to high blood pressure, diabetes and strokes--all of which are prevalent among African-Americans.

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