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Healthy Eating for Men

Eating Right

Food is more than just fuel. Your diet can help fight disease and keep you feeling younger. For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits, and vegetables. These foods are high in fiber, help manage hunger and help fend off certain cancers, such as prostate and colon.

A healthy diet for men includes:

  • At least 2 cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber, and phytochemicals.
  • Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice, or oats.
  • Anywhere from 25 to 34 grams of fiber per day for younger men; 28 grams of fiber per day for men older than 50.
  • At least two to three servings of fish per week.
  • Unsaturated fats such as oils, nuts, and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, butter, and high-fat sweets.
  • 3,400 milligrams a day of potassium from fruits, vegetables, fish, and dairy.
  • Eat a variety of protein foods, including seafood and plant-based sources, like beans, peas, and soy products. 

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight, and activity level.

Also opt for foods with unsaturated, heart-healthy fats such as:

  • Olive oil;
  • Canola oil;
  • Nuts;
  • Seeds; and
  • Avocados.

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