A healthy diet is essential for all people, and men have unique nutritional requirements. These include higher calorie intakes and additional nutrients for prostate health, bone health and muscle development.

Men should choose a variety of nutrient-rich foods from all major food groups, while limiting processed and fried items.

Whole grains

Men typically have higher Best Diet for Men muscle mass and caloric needs compared to women, so eating whole grains helps meet those needs. Whole grains are rich in fiber and important nutrients such as protein, iron, zinc, folate and B vitamins.

The bran is the multi-layered outer shell that contains dietary fiber, minerals and plant compounds (such as lignans and phytochemicals). The endosperm is the starchy center of the grain that supplies energy. The germ is the embryo inside the seed that contains vitamins, proteins and fats.

When selecting whole grains, look for those with a high percentage of “whole grain” on the ingredient label. Avoid refined grains, which have had the bran and germ removed during processing.

Fruits

As men get older, they need more nutrient-rich foods such as fruits and vegetables to support good health. Men should also focus on limiting high-kilojoule foods, such as commercial burgers and pizza, alcohol, lollies and cakes and biscuits. Choosing a diet such as The Zone, Paleo or the DASH diet that emphasizes fruits and vegetables, whole grains, lean protein and healthy fats can help.

Fruits and vegetables are important for good health, providing a range of vitamins and minerals and phytochemicals, which can boost immune function and protect against some cancers, especially prostate cancer. The best way to get a variety of these nutrients is to have a mix of colors on your plate at each meal.

Vegetables

Vegetables provide nutrients, minerals and antioxidants that can help maintain health. They are also a good source of protein for active men.

Leafy greens, avocados and tomatoes are rich in vitamins A and C. They also provide potassium, which can reduce high blood pressure.

If your child dislikes vegetables try introducing them slowly. It can take up to 10 tries before kids accept new foods. Try roasting, steaming or mixing vegetables into soups and stir-fries. Make it fun for kids to eat veggies by using grated carrots for hair, cherry tomatoes for eyes and capsicum strips for a mouth for a snack plate. It can also be a fun way to add vegetables to breakfast.

Lean meats

Lean meats are a great source of protein, which is necessary for muscle growth and maintenance. They also provide important vitamins and minerals, such as iron and zinc. Men should choose meats that are 90% lean and skinless, or look for grass-fed options when possible.

Choosing lean meats can help men keep their saturated fat intake within recommended guidelines and reduce their risk of chronic disease. In addition, lean meats are a good source of essential amino acids, which the body cannot produce on its own and must be obtained through diet. Choose skinless chicken, turkey, beef and pork, along with fish, to ensure adequate protein intake.

Nuts and seeds

Eating nuts and seeds is a great way to increase your protein intake. Protein is important for muscle growth and maintenance. Nuts and seeds contain a good amount of protein per ounce along with healthy fats, fiber and several vitamins and minerals.

They are an important part of the Mediterranean-style diet, the DASH (Dietary Approaches to Stop Hypertension) diet and plant-based/vegetarian dietary patterns (1, 2).

Nuts include tree nuts (almonds, hazelnuts, brazil nuts, pine nuts, pistachios and walnuts) and peanuts (although technically, they're legumes), while seeds include sunflower seeds, sesame seeds, flax seeds, pumpkin seeds, sesame seeds and hemp seeds. Several systematic reviews and meta-analyses have shown that nuts are associated with a reduced risk of total-C, LDL-C and systolic blood pressure.

Breaded or fried foods

Men should avoid foods that are breaded or fried. Instead, choose baked chicken or turkey, grilled or roasted steak or shrimp, and cheese curds that are not deep-fried.

These foods contain potassium, which helps prevent high blood pressure, and vitamin E, folic acid, and other vitamins, minerals, and fiber. Tomatoes, for example, are rich in lycopene, an antioxidant that reduces the risk of certain cancers and heart disease.

The best diet for men focuses on a variety of healthy foods, including whole grains, fruits, vegetables, lean meats, and nuts and seeds. Men should also drink plenty of water and avoid foods that are processed or high in sodium.

Processed meats

Consuming processed meats such as ham, sausages and bacon increases your risk of health complications like cancer and heart disease. This is because they contain a high amount of chemicals and aren’t as healthy as unprocessed red or white meat.

Processed meats are defined as any meat that has been treated to extend its shelf life through salting, curing, smoking or adding chemical preservatives. This includes anything from hot dogs to jerky and most pre-packaged deli meats.

Eating too many processed meats is linked to colorectal cancer, cardiovascular disease and early death. They are also known to be rich in saturated fats and harmful compounds that can damage cells.

Refined grains

Grains are a staple food in many diets, but it's important to choose wisely. Refined grains have been milled to remove the bran and germ, which gives them a finer texture and longer shelf life, but also strips them of important nutrients like iron, B vitamins and dietary fiber. Examples of refined grains include white flour, corn grits and most breads.

Conclusion

The DGAC recommends replacing refined grains with whole grains. High refined grain intake has been linked to weight gain, higher calorie consumption and increased risk of diabetes and heart disease. However, most of the evidence supporting this association is observational and further randomized controlled trials are needed.