Healthy Eating for Men

Maintaining a healthy diet is a proactive way for men to care for their health early on to live a long and healthy life. So, what does a healthy diet for men look like, and what should men eat to stay well?

1. How Should Men Eat to Ensure Good Health?

Men require more calories than women, which is explained by their larger muscle mass and body size. Daily calorie needs for men depend on height, weight, and physical activity levels.

Men with moderate activity levels should consume about 2,200 to 2,800 calories per day as part of a healthy diet. Most of these calories should come from a variety of fruits and vegetables, which provide essential nutrients, vitamins, minerals, fiber, and phytonutrients.

Food/Nutrient Group:

• Fruits: 2 cups
• Vegetables: 2.5 cups
• Fish: 2-3 servings (per week)
• Fiber:
  • 25-34 grams (for men under 50 years old)
  • 28 grams (for men over 50 years old)
• Potassium: 3400 mg

Including plenty of fiber in a man’s diet is beneficial for controlling hunger and preventing diseases such as prostate cancer and colorectal cancer. Therefore, when adding grains to a healthy diet for men, opt for whole grains (bread, cereal, pasta, brown rice, or oats) instead of refined grains, and ensure a variety of other high-fiber foods in meals.

Not all fats are bad; it’s important to avoid saturated fats found in fried foods, cheese, and butter. Aim to incorporate unsaturated fats into a man’s healthy diet, such as from avocados, nuts, legumes, and healthy oils like olive oil.

2. Healthy Diets for Men

2.1. Mediterranean Diet

The Mediterranean diet is a healthy eating pattern based on the traditional dietary habits of people living in countries such as Spain, Italy, and France. This diet emphasizes nutrient-rich foods like fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats. It also limits processed foods, soda, sweets, refined grains, and processed meats.

The Mediterranean diet is associated with various health benefits, including reduced inflammation and a lower risk of chronic diseases like heart disease, diabetes, and some cancers. It may also support weight loss. A study of 32,000 people found that following a Mediterranean diet was linked to a lower risk of weight gain and abdominal fat.

2.2. Weight Watchers

Weight Watchers is a popular point-based weight loss program designed to promote healthy eating habits. Each food is assigned a specific SmartPoints value based on its nutritional content. No food is completely off-limits, and you can enjoy many of your favorite foods as long as they fit within your daily SmartPoints budget. Research shows this weight loss program is effective for long-term weight management.

A review of 39 studies found that participants following Weight Watchers for 12 months lost at least 2.6% more weight compared to control groups and those with basic nutrition education. Additionally, another study found that those following Weight Watchers for one year lost significantly more weight than those receiving brief nutritional advice. Participants in Weight Watchers also maintained a greater total weight loss over two years.

2.3. Paleo Diet

What should men eat to stay well? The Paleo diet is designed to mimic the eating patterns of ancient hunter-gatherer societies. This diet includes minimally processed foods such as fruits, vegetables, meats, fish, and poultry, while restricting grains, legumes, dairy products, and sugars.

The Paleo diet is often recommended for those looking to build muscle. This is because many of the foods encouraged in this diet are high in protein, which can help increase muscle mass when combined with resistance training. Additionally, studies show this diet may improve body composition by reducing body fat, abdominal fat, and supporting weight loss.

2.4. DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is a healthy eating plan designed to lower blood pressure and improve heart health. Besides limiting sodium intake, it encourages nutrient-rich foods such as fruits, vegetables, whole grains, and low-fat dairy products.

Studies show that the DASH diet can lower both systolic and diastolic blood pressure, reduce total cholesterol, and lower LDL (bad) cholesterol—all risk factors for heart disease. Further research suggests that the DASH diet may also be associated with a reduced risk of heart disease, stroke, and type 2 diabetes.

2.5. Low-Carb Diet

The low-carb diet focuses on reducing carbohydrate intake by limiting foods high in carbs such as pasta, bread, and sugary snacks. There are several low-carb diets, but most involve reducing carbohydrate intake to below 130 grams per day or about 26% of total daily calories.

Studies show that following a low-carb diet can improve blood sugar control in people with type 2 diabetes. Well-planned low-carb diets are often rich in fiber and lean protein sources, which can help slow digestion and prevent blood sugar spikes after meals.

3. Key Tips

What should men eat to stay well? While there is plenty of nutritional advice available, the following tips can help manage your health:

• Always eat breakfast.
• Eat slowly and mindfully.
• Listen to your body and stop eating before you feel full.
• Shop after meals or snacks (instead of when you’re hungry) and carry a shopping list to avoid unhealthy choices.
• Plan for quick, easy, and healthy meals on busy days.
• Enjoy meals with others instead of sitting in front of the TV or other devices.
• Choose healthy foods when dining out. Steamed foods are a good option.
• Drink water as your main beverage.
• Eat more fruits and vegetables when you’re hungry.
• Stand up frequently and avoid sitting for too long.
• Exercise daily as much as possible. Walk, play active games, bike, or garden.
• Find a workout buddy to help you stick to a healthy eating and physical activity routine.

Adopting healthy eating patterns for men is a proactive way to care for one’s health early on to live a healthier and longer life.