Real men, as the saying goes, don't eat quiche. What they do eat, as seen on TV, is typically a) the giant burger b) the humongous steak or c) the super size whatever. What should they be eating to stay fit, physically and sexually?

Before getting to the right nutrients for the male diet, consider how many calories men need to function daily. According to the guidelines set by the U. S. Department of Agriculture, there are three levels based on age and activity.

Age 19 to 30, sedentary 2000, moderately active 2600-2800 and active 3000

Age 31-50, sedentary 2200, moderately active 2400-2600, active 2800-3000

Age 51 up, sedentary 2000, moderately active 2200-2400, active 2400-2800

Naturally, even with a good diet, it's important to exercise and burn those calories so they don't turn to fat and lead to other complications. The prospect of heart disease, hypertension, prostate cancer and any number of other male diseases should be motivation enough for every man (and any female or females in his life) to make sure he is getting an adequate amount of carbohydrates, protein, minerals, vitamins and water.

Here are the 10 essentials, not necessarily in order of importance:

1. Carbohydrates

Carbs are your body's fuel, the source of 40 to 60% of calories. Glucose is a simple carb that your brain also needs. Besides fruit and vegetables (5 portions per day), choose whole grain foods such as brown rice and whole wheat breads.

2. Fiber

Every food that comes from a plant contains fiber and men need more than women. 38 grams per day up to age 50 and more after that. In addition to whole grains in cereals and pasta, other foods that provide fiber include potatoes, dried fruits, fruit with skin such as apples and avocados, berries, nuts and seeds, and even popcorn.

2. Protein

Your muscles and blood need protein that you can get in lean meat, fish, dairy products that are low in fat, oatmeal and soy foods for instance. Check the packaging for 25 grams of soy protein per day (good if you are on a low cholesterol diet). The recommendation for meat is 52 grams maximum per day.

3. Lycopene

Important for your prostate's health, this nutrient is found in red foods containing carotene such as tomato, watermelon, and grapefruit. Eating 100 to 200 grams of cooked tomatoes per day can satisfy your body's needs.

4. Zinc

The quality of sperm depends on zinc, contained in male semen. Zinc is also vital to

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