The best nutrition for men, like for anyone, is a well-balanced diet that provides all the essential nutrients their bodies need to function properly. Obviously, exercise and looking after your hydration and mind health are required on top of decent nutrition. With so many illnesses related to fats and sugar and the relationship between gut health and mental health it is vital to improve your diet and nutrition.
Here are some key components of a healthy diet for men:
- Protein: Men generally have higher protein requirements than women due to higher muscle mass. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, lentils, broccoli, quinoa, guava, reek yoghurt, hemp, chia and flaxseeds, almonds and also soya if you prefer a healthy veggie meat substitute
- Fruits and vegetables: These are important for providing vitamins, minerals, antioxidants, and dietary fibre. Aim for a variety of colourful fruits and vegetables to ensure a wide range of nutrients.
- Whole grains: Opt for whole grains such as whole wheat bread, brown rice, quinoa, and oats. These provide complex carbohydrates, fibre, and essential nutrients.
- Healthy fats: Include sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon or sardines). These provide omega-3 fatty acids, which are beneficial for heart health.
- Calcium: Men need adequate calcium for strong bones and teeth. Dairy products like milk, cheese, and yogurt are good sources of calcium. If you’re lactose intolerant or avoid dairy, consider fortified plant-based alternatives like almond milk or tofu.
- Hydration: Staying hydrated is important for overall health. Aim to drink plenty of water throughout the day and limit sugary beverages. At least 2 litres per day and try and avoid drinking it via coffee and tea as they act as natural diuretics, which on the flip side rid your body of salt and water, reducing blood pressure, but you need to drink less caffeine and more water to stay hydrated.
- Limited processed foods and added sugars: Try to minimize your intake of processed foods, sugary snacks, sodas, and sugary drinks. These often provide empty calories and lack important nutrients and can lead to sugar spikes and crashes and thus unstable moods.
Remember that individual nutritional needs can vary based on factors such as age, activity level, and overall health. It’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
