Fitness Tips

Healthy Foods For Men to Eat Everyday – Best Tasting Easy Makes

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

A balanced diet for man is a necessity to stay active and healthy

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 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.

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, it pays off 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.

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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

One ounce of almonds provides Vitamins, magnesium and calcium

Rich in nutrients, they provide satiety and a fulfilling effect, even if you have them in small amounts. They are rich in healthy fats as well. Moreover, almonds can reduce the blood pressure and blood sugar levels, not to mention the levels of bad cholesterol in the blood.


Turkey Breast

Turkey is a healthy option for men as it is loaded with vitamins, iron, phosphorus and zinc

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

Quinoa is loaded with minerals and high amounts of nutrients and it_s heart healthy for men

Plenty of fiber and protein makes quinoa a superfood. It boosts the digestive system, but at the same time, it reduces the levels of high cholesterol in the blood. The superofod can reduce the risk of developing heart affections and diabetes – plus, it is rich in antioxidants.


Olive Oil

Olive oil has vitamins, healthy fats and antioxidants which is good for heart health

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

Green tea is helpful to improve metabolic rate and weight loss for men

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

Black beans can protect men against heart disease, cancer and other health problems

They are the only types of beans that will promote brain health. Moreover, they have high amounts of protein in their composition. Black beans can lower the blood pressure, manage diabetes, prevent cancer and help in weight loss. Besides, they are great for digestion.


Eggs

Eggs are a nutritious way to add protein to every man_s diet

While they do have a bit of cholesterol, they are also rich in protein and a bunch of B vitamins, which are responsible for hormonal balance. They can also work against erectile dysfunction. Many bodybuilders see eggs as a staple food in their diet due to all these benefits.


Milk

Milk is a top source of calcium in every man_s diet

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

Eating beef benefits muscle growth and muscle mass

This is a staple for someone interested in fitness. It is rich in protein, but it also has less fat than other sources of meat. A diet based on beef will boost the muscle function too, but also promote blood health. It has zinc too, which helps the immune system against affections.


Soy

Soy foods are a good source of healthy fat and protein

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 some types of cancers. Just like milk, it is rich in calcium and promotes healthy bones.


Yogurt

Yogurt provides many health benefits including build muscle and strength in men

Just like other 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, yogurt is excellent if you want a solid dose of vitamins and minerals to support your whole body.


Water

Keep yourself hydrated by taking proper fluids daily

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

Spinach is beneficial to maintain testosterone levels in men

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, but it is also packed with nutrients and minerals. Spinach will prevent cancer, help in weight loss, reduce blood sugar and keep the body relaxed.


Whole Wheat Bread

Whole wheat breads are simply nutritious and satisfying which helps in reducing the risk of heart diseases

There are numerous benefits associated with whole wheat bread, such as bringing in extra fiber, promoting a healthy digestive system and reducing the risks of various affections, including diabetes and heart disease. It should be a staple food in any man’s diet.


Broccoli

Broccoli is rich in vitamins and lowers the risk of prostate cancer

Not only is it tasty and rich in vitamins, but it will also lower the 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

Oatmeal improves testosterone levels and keeps the blood pressure low

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

Eating sweet potatoes helps you improve gut health and regulate blood sugar

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

Tomatoes has plenty of nutrients, minerals, vitamins and antioxidants

With plenty of antioxidants, vitamins and minerals, tomatoes 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

Blueberries can help improve immunity and reduce major health risks

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 as well and taste great.


Salmon

Salmon is loaded with omega-3 fatty acids which lowers blood pressure and reduce certain health risks

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, fish like salmon is known for being a solid source of healthy fats and fatty acids – more than any other food.


FAQs

Still unsure about what it takes to be healthy?


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 men. Active men will require more protein though.


Should Men Count Calories to Be Healthy?

It is more important to count quality over quantity. Healthy calories are better than empty calories. Also, avoid eating until you feel like popping – regular servings 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 – only in men.


Wrapping up…

These days, there are lots of temptations out there in terms of food – from junk food 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 health or good looks.

The necessity of a healthy diet is correlated to each individual’s needs. Any of these top notch foods must be implemented into a man’s diet in one way or another. The good news is they can be mixed together in different ways, so it is fairly simple to have a bit of everything on a daily basis.

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.

Related Readings:

Resources:

  1. https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be

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 16 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. You can learn more about Fitlifefanatics on our About Page