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Remember when you were in your 20s? You probably didn’t worry much about what you ate. But as you’ve gotten older, a few extra pounds have appeared around your middle. Your energy seems to be fagging. And those burritos you’ve always enjoyed have started coming back to haunt you in the form of heartburn. OK. It may be time to take a closer look at what—and especially how much—you eat. But don’t worry. You won’t have to give up all your favorite foods or go hungry.

“Men don’t have to go on a strict diet to stay healthy,” says Erin Tucholke, clinical dietitian at Sacred Heart Medical Center. “They just need to focus on healthier choices and watch portion sizes.”

Fill up on variety

Those food choices need to include lots of whole grains, fruits, vegetables and low-fat dairy products. As men age, they need to pay more attention to sources of fber, calcium, vitamin D, potassium and healthy fats. But there are some things they need less of. For instance, “men might have to reduce their consumption of fast food,” Tucholke says. “They also need to cut back on things like refned starchy foods, which add many calories but don’t provide the body much in terms of nutrition. In other words, try to get the biggest bang for your buck.”

Sticking to reasonable portion sizes will help keep your calories under control.

Calories count

Yes, you do need to start watching your calories. That’s because your metabolism slows as you get older. As a result, unless you change your eating and exercising habits, you’ll lose muscle, gain fat and burn fewer calories. According to the American Dietetic Association, men older than 50 who are not active need about 2,000 calories a day. Men of this age who are moderately active may need 2,200 to 2,400 calories daily. Very active men may need 2,400 to 2,800 calories each day.

Your doctor can order all sorts of tests to measure your health.

But here’s one you can do on your own: Measure your waist.

Excess fat around the middle can raise the risk for several health problems. A man with a waist of more than 40 inches may be at higher risk than a man with a smaller waist for type 2 diabetes,

high blood pressure, high cholesterol and coronary artery disease.

To fnd out your waist size, place a tape measure around your bare abdomen. Make sure the tape is parallel with the foor and just above your hipbone. The tape should be snug but not too tight. Relax, exhale and measure.

Centers for Disease Control and Prevention; National Institutes of Health

Men, check the size of your belly

Check out the Weigh to Wellness program at Oregon Heart & Vascular Institute. Visit www.peacehealth.org/ ohvi and click on “Classes,” or call 541-222-1964.

‘Watch what you eat’ applies to men, too

Weighty matters

6 Health Connection