Food is more than just a source of energy. Your diet is also crucial to your health and an important factor in how successful you are in achieving your fitness goals, whether it’s losing weight or building muscle.
There are tons of diet plans out there, but how can you choose the right one for you? Finding a good diet plan and sticking to it can be especially challenging for men, since each plan should be customized according to your age, goals, preferences, and any underlying health concerns.
What should a healthy diet for men include?
Men need more calories than women due to their muscle mass and larger body size, and their daily calorie requirements will depend on their height, weight, and activity levels.
Moderately active men should ideally eat about 2,200 to 2,800 calories per day, with most of these calories coming from a variety of fruits and vegetables that contain the necessary nutrients, vitamins, minerals, fiber, and phytochemicals.
| Food group/nutrient | Required daily intake |
|---|---|
| Fruits | 2 cups |
| Vegetables | 2.5 cups |
| Fish | 2-3 servings (per week) |
| Fiber |
|
| Potassium | 3400 mg |
Including fiber in your diet is helpful in managing hunger and staving off certain diseases like prostate cancer and colon cancer. So when it comes to including grains in your diet, go for whole grains (bread, cereal, pasta, brown rice, or oats) instead of refined grains, and make sure to have plenty of other fiber-rich foods in your meals.
While fats aren't all bad, it’s important to avoid saturated fats that are found in fried foods, cheese, butter etc. Try to get your daily fat intake from unsaturated fats, such as avocados, nuts, seeds, and healthy oils like olive oil.
4 examples of good diet plans for men
Examples of diets that may be good for men include:
- Mediterranean diet: High in fresh vegetables and fruits, legumes, nuts, beans, cereals and grains, fish, and unsaturated fats; usually low in meat and dairy.
- Paleo diet: Consists of fruits, vegetables, nuts, seeds, poultry, fish, olive oil, walnut oil; avoids grains, legumes, dairy, salt, sugar, potatoes. Paleo diets are often recommended for men who are looking to increase their muscle mass.
- Low-carb diets (such as the keto diet): High in good fats and protein-rich foods; carbs are limited to 20-50 grams a day.
- DASH diet: Low in sodium and high in vegetables and fruits (sources of potassium, magnesium, and calcium).
What foods are good for prostate health?
Since many men are at risk for prostate issues, it’s also good to include specific foods that promote prostate health:
- Cruciferous vegetables
- Broccoli
- Cabbage
- Kale
- Cauliflower
- Berries
- Strawberries
- Blackberries
- Blueberries
- Raspberries
- Fatty fish
- Salmon
- Tuna
- Lake trout
- Sardines
- Mackerel
- Cooked tomatoes
- Coffee and tea
What to keep in mind when choosing a diet plan
Regardless of what diet you choose, make sure you:
- Focus on the specific benefits you’re looking for and follow a plan accordingly
- Avoid plans that are overly restrictive or difficult to sustain long term
- Consult a doctor about your diet plan if you have any underlying medical conditions
To develop healthy habits that work for you and are safe, you may also want to consider working with a registered dietitian.
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Prostate Cancer Foundation. Five Foods to Protect your Prostate. https://www.pcf.org/c/five-foods-to-protect-your-prostate/
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