Your body needs fuel for exercise and physical activity, and that fuel comes from food. Eating the right combination of nutrients from a balanced diet helps build muscle and energy. But just what does "balanced diet" mean? What should you eat, and exactly how much of it should you eat?

Nutritional requirements vary by age, gender, height, weight, and level of activity. Like all adults, men should follow the guidelines on the USDA food pyramid which includes choices from the bread, cereal, rice, or pasta group (at least half of which should come from whole grains), the vegetable group (at least 2 1/2 cups/day), the fruit group (at least 2 cups/day), the meat, poultry, fish, beans, eggs, and nuts group and the milk, yogurt, or cheese group (at least 3 servings/day). Fats, oils, and sweets should be eaten in moderation. Visit www.MyPyramid.gov and enter your age, gender and activity level to find out how many servings from each group are right for you.

Many men face the dilemma of not knowing how much a serving is when trying to follow the guidelines of the food pyramid. Below is a chart of serving sizes for each food group.

Serving sizes may be much smaller than you previously thought. Each serving size can be equated with an every day item to offer you a visual reminder of how much a serving is.

• ¼ cup = size of a large egg
• ½ cup = size of a cupcake wrapper or a light bulb
• 1 cup = size of a baseball
• 2 tablespoons = size of a ping-pong ball
• 1 ounce = size of one handful
• 1.5 ounces = size of a 9-volt battery
• 2 ounces = size of four dice
• 3 ounces = size of a deck of cards

It is additionally important that men drink enough water each day. Staying hydrated is not only good for your general health, but can also help with weight management. Frequently hunger impulses may be thirst impulses in disguise. Try drinking a glass of water between meals instead of snacking. Other beverages such as juice, soda pop, and alcoholic beverages contribute calories in addition to fluids.

Nutrition is an important part of men’s overall health. Poor nutrition is a major risk factor for heart disease, cancers and other chronic diseases. Even small changes can have a big impact on your health. One study found that men who ate one more serving of whole grain each day, such as one slice of whole wheat bread, decreased their risk for heart disease by 20 percent! Look for ways to increase your fruit and vegetable consumption and ways to substitute whole grains for refined grains – such as raisin bran in place of corn flakes and brown rice in place of white rice. Now that you have had a lesson in nutrition, challenge yourself! Take this fun quiz to see how much you learned (you will be directed outside the HAP web site).