Food and Nutrition

Healthy Eating for Men

By Tara Gidus, MS, RD, CSSD, LD/N

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Even though we are all human, men and women have slightly different needs when it comes to fueling their bodies.   Men have more muscle than women, so their protein needs are higher. They burn more calories and also need more fiber. What should men focus on getting more of and what should they avoid?

 

This May Help...

 

Protein

Men have more muscle and need more protein to maintain that muscle mass.

Focus on: 

• lean meats like lean beef
• white meat poultry without skin
• lean pork
• fish
• shellfish
• egg whites
• low-fat dairy
• beans
• soy

 

Fluid

Fluid needs are higher for men than women. Although water is the best choice but all fluids will hydrate; nevertheless, choose zero or very low calorie fluids most often to control calories.

 

Potassium

Potassium heals with blood pressure control. Some fruits and veggies that are high in potassium include: 

• bananas
• apricots
• oranges
• grapefruit
• berries
• potatoes
• sweet potatoes
• carrots
• green beans
• leafy greens

 

Vitamin D

Vitamin D helps the body absorb calcium. A deficiency in Vitamin D has been linked to preventing various conditions and chronic diseases. Some foods high in Vitamin D include:

• fish
• milk
• fortified foods
• egg yolks

It may be difficult to get enough in diet, so consider a supplement of 1000 IU or more.  Get blood level checked to determine the correct dose for you.

 

Fiber

Fiber helps regulate blood sugar, keep you full longer to control weight, and aids in with digestive health. Get your fiber from:

• whole grains
• beans
• fruits and vegetables

 

Omega-3 Fatty Acids

Omega-3s help reduce inflammation and protect the heart and brain against disease. The foods highest in omega-3 fatty acids are the fatty fishes like:

• Salmon
• Mackerel
• Herring
• albacore tuna
• sardines

If you don’t like fish or don’t eat it often, consider a supplement of 1000 mg of DHA + EPA omega-3 daily

 

This May Hurt...

 

Saturated Fat and Trans Fat

These “bad” fats can increase inflammation and LDL, or “bad,” cholesterol levels. Try to limit your intake of:

• Whole milk
• High-fat cheese
• Butter
• hydrogenated oils
• fried foods
• high fat meats

 

Simple Sugar and Refined Grains

These two types of carbohydrates can cause rapid spikes and drops in blood sugar. They may also increase inflammation. Avoid foods in these groups, such as:

• White flour
• sugars added to foods
  • high fructose corn syrup
  • cane sugar
  • rice syrup
  • molasses
  • sucrose
  • maltose
  • dextrose
  • sugared beverages

 

Excess Calories

Eating more calories than you burn in a day can cause weight gain which can increase risk of numerous chronic diseases. Limit your meal portions and aim to spread food out throughout the day instead of eating large amounts at one time.

 

Excess Caffeine

Too much caffeine can increase your heart rate and blood pressure. Try to stay below 300 mg per day by limiting:

• regular coffee
• energy drinks
• tea
• caffeine-containing soft drinks