There are no doubts about it – your diet defines who you are, especially as a man. The more diversified it is, the better. However, you need to focus on the main elements of a healthy diet – lean protein, vitamins and minerals from fruits and vegetables, as well as healthy fats.
A healthy diet has a plethora of advantages and can boost your health, prevent particular affections and provide more energy.
Each food has its own nutrients, hence the necessity of some variety. As for foods, here are some of the top-rated options on the market.
The Necessity of A Healthy Diet for Men
Men are normally larger than women and have more muscle, so they clearly require more calories on a daily basis too. A moderately active man will be healthy with anywhere between 2,200 and 2,800 calories on a daily basis.
Energy levels depend on more factors, such as the lifestyle, weight, height, job and physical activity level.
Men also need to consider potential affections they are prone to develop as they age. For example, certain types of cancers only affect males – such as the prostate cancer.
Therefore, some foods must be tailored to their body needs only. This can help protect them from developing prostate cancer or prevent it from worsening to advanced prostate cancer – the same goes for other types of cancer, of course.
Those without any allergies or chronic affections can practically rely on all these foods on a daily basis. If you cannot have a daily serving, the best way to go hit close to the daily value is covering this whole range over a couple of days then – decent quantities will add to the overall health and show visible results within weeks only.
Some men may be interested in weight gain, a good fitness condition and good looks only. Some others are more concerned about maintaining a healthy lifestyle and avoiding all kinds of aging related medical affections.
No matter what category you find yourself in, these foods will represent the base of a healthy lifestyle. The direction of each man’s goals will be determined by other factors overtime, such as going to gym or getting a particular job.
We have a video on our YouTube channel about this topic, check it out
Top 20 Healthiest Foods for Men
Now, here are some of the top rated foods that should never miss from a man’s diet.
Almonds
Rich in nutrients, they provide satiety and a fulfilling effect, even if you have them in small amounts. They are rich in healthy fats like monounsaturated fat. Moreover, almonds can reduce high blood pressure and blood sugar levels, not to mention lowering bad cholesterol in the blood vessels – thus helping improve blood flow and lower the risk of heart disease like heart attack.
Turkey Breast
Ideal for bodybuilding, turkey breast has small amounts of carbohydrates, but more importantly, it has huge amounts of protein. It is just as suitable for a healthy lifestyle. It is a good source of minerals and multiple vitamins in the B complex. It is low in fat too.
Quinoa
Plenty of soluble fiber and protein makes quinoa a superfood and by far one of the best foods for men’s health. It boosts the digestive system, but at the same time, it reduces the levels of high cholesterol in the blood so the good cholesterol can take over. The superofod can reduce the risk of developing heart affections and diabetes – plus, it is rich in antioxidants that help you stay healthy.
Olive Oil
It might be high in calories, but it will not promote weight gain. On the other hand, it is rich in healthy fats and antioxidants. It has vitamins E and K. Vitamin E is an antioxidant, while vitamin K is promoted bone health and prevents a wide variety of heart related affections.
Green Tea
It boosts the metabolic rate when drunk on a daily basis. It helps throughout your workouts, but it is also having some caffeine. It is excellent before a workout or a long day in work due to the high caffeine content. Other than that, it helps with fat loss and the brain function.
Black Beans
They are the only types of beans that will promote brain health. Moreover, they have high amounts of protein in their composition. Black beans help in lowering blood pressure, manage diabetes, prevent cancer and help in weight loss. Besides, they are great for digestion.
Eggs
While they do have a bit of cholesterol, they are also rich in high quality protein and a bunch of B vitamins, which are responsible for hormonal balance. They can also work to improve erectile dysfunction and lower risk of male infertility problems. Many bodybuilders see eggs as a staple food in their diet due to all these benefits.
Milk
Ideal to hydrate, it is also rich in protein. This is the reason wherefore so many protein shakes are actually based on flavored milk, meaning it is excellent after working out. In terms of minerals and vitamins, milk has calcium, vitamins B and D, phosphorus and potassium.
Beef
This is a staple for someone interested in fitness. It is rich in protein, but it also has less fat than other sources of lean meat. A diet rich in beef will boost the muscle function too, but lean meats also promote blood health. Red meat is an excellent choice of zinc too, which helps maintain immune system health and protects you against affections.
Soy
This is a solid source of protein and healthy fats, especially for vegetarians and vegans. It is a good substitute with lots to offer. Soy will reduce the risk of heart related problems, not to mention its effective cancer prevention capabilities for some types of cancers. Just like milk, it is rich in calcium and promotes healthy bones. You can also enjoy soy milk too if you love soy
Yogurt
Just like other low fat dairy products, yogurt is rich in protein. But at the same time, quality yogurts are rich in helpful bacteria. Probiotics will help the gut microbiota. At the same time, you can eat yogurt if you want a solid dose of vitamins and minerals to support your whole body.
Water
Water is often overlooked, but it can change everything. Your looks, your stamina, endurance, your energy and so on. It is the primary option for hydration. Proper hydration means nutrients can travel throughout the whole body, so every single organ in your body will benefit from water.
Related Reading: Best Motivational Water Bottles for Inspiration & Hydration
Spinach
If you can remember Popeye, there was a bit of truth behind those cartoons. It will add to your muscle’s growth and enhance your workouts. Besides, like other leafy vegetables, spinach is also a great source of nutrients and minerals. Spinach will also lower the risk of cancer cells developing, help in weight loss, help with blood sugar control and keep the body relaxed.
Whole Wheat Bread
There are numerous benefits associated with whole grain bread that lack in white bread made from shredded wheat, such as bringing in more fiber, promoting a healthy digestive system and reducing the risks of various affections, including diabetes and heart disease.
Whole grain bread should be a staple food in any man’s diet. Also, the same applies if you are to add rice to your diet, brown rice is better than white rice by far, but you can also consider wild rice as well to stay feeling fuller longer.
Broccoli
Not only is broccoli one of the tasty leafy green vegetables you should have on your grocery list, it is also a great source of vitamins like most other leafy greens.
Besides, it will also help lower your risk of affections like prostate cancer. This is the second most popular type of cancer in men and requires plenty of attention after a certain age. Broccoli also boosts the immune system in the long run.
Oatmeal
Most commonly used for breakfasts, oatmeal has plenty of protein. When it comes to men, it also promotes a healthy sex life and can prevent a bunch of related affections. Oatmeal will also lower the blood sugar levels, ease constipation and provide antioxidants.
Sweet Potatoes
They are rich in potassium, which can keep the blood pressure under control. They also promote gut health, fight different types of cancer, support your vision and even enhance the brain function. They are not as tasty as regular potatoes, but much healthier.
Tomatoes
There are plenty of antioxidants found in tomatoes, as well as vitamins and minerals – and remember they also come in tomato juice as well as tomato sauce. These fruits vegetables improve the heart health, prevent prostate cancer and other types, add to your skin texture and taste great. They can also reduce the risk of heart affections and cancer. Plus, they can be mixed into anything.
Blueberries
Wanna eat more fruits? Try blueberries. A few servings a day will give you an incredible boost of antioxidants. They can boost the immune system, but they will also fight the natural aging process. They also come with high levels of vitamins C and K. Besides, they help the erectile function to promote sexual health…and yes, they taste great as well.
Salmon
With plenty of vitamins in the B group, salmon works for your heart health, combats strokes, boosts the energy levels and the immune system. Most commonly, more fatty fish like salmon are known for being a rich source of heart healthy fats and fatty acids – more than any other food.
FAQs
Still unsure about what it takes to maintain good health?
How Much Protein Does a Man Need on A Daily Basis?
0.8 grams of protein per kilogram of body weight is enough for most adult men. Active men will require more protein though.
Should Men Count Calories to Be Healthy?
When it comes to daily diet, it is more important to count quality over quantity. A nice dose of healthy calories is better than empty calories. Also, avoid eating until you feel like popping – regular servings with fewer calories are more than enough.
What Are the Most Popular Cancers in Men?
Skin cancer is the most common type of cancer in men – as well as women, followed closely by prostate cancer (which leads to enlarged prostate problems) – only in men.
Wrapping up…
These days, there are lots of temptations out there in terms of food – from junk food (processed meats, sandwich spread loaded with saturated fats and added sugar) to the actual foods in supermarkets.
A man does have choice though. With so many healthy foods around too, maintaining a healthy diet is a piece of cake – whether in terms of healthy weight or good looks.
The necessity of a healthy diet is correlated to each individual’s need. Any of these top notch foods must be implemented into a man’s diet in more way than one.
The good news is they can be mixed together in different delicious ways, so it is fairly simple to have a bit of everything on a daily basis. Be it experimenting with a fruit salad, cold pressed juices, leafy green and whole grains, or sticking to important foods and only eating the recommended daily intake of calories.
Bottom line, no matter what a man’s long term goals are, the above mentioned foods will promote a healthy lifestyle that can make room for anything. Whether it comes to looking great or feeling healthy overall, a mix of these foods will provide the body with the required nutrients to function accordingly.
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Ben Mayz
Hi there! I'm Ben, main author and chief editor at Fitlifefanatics.com. I have been obsessed with Strength Training and Fitness for 18 years now.
My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future.
I went on to earn my Masters in Sports Training & Biomechanics.
My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics.
Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward.
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