Madeleine Hull
A healthy diet for men depends on several factors, including age, activity levels, and weight management goals. Generally, men should focus on nutrient-rich foods like fruits and vegetables, whole grains, lean proteins, and healthy fats. Men should also limit their intake of highly processed foods, sugary drinks, and excessive alcohol consumption. The Eatwell Guide and the Healthy Eating Plate are useful resources for creating balanced meals and understanding portion sizes. Additionally, men should prioritize vitamin D, magnesium, vitamin B12, and potassium, as these nutrients are commonly lacking in male diets.
What does a normal man's diet look like?
| Characteristics | Values |
|---|---|
| Energy needs | 8,700 kilojoules per day for an adult man, but this varies depending on age, activity levels, and other factors |
| Serving sizes | Key to a healthy diet; these vary depending on age and physical activity levels |
| Number of meals | Eat little and often, ensuring every snack satisfies energy needs and provides extra benefits |
| Breakfast | Whole grains like wholemeal toast, beans, grilled tomato, and dairy like reduced-fat milk |
| Morning snack | Fruit like an apple, and coffee with milk |
| Lunch | A mix of lean protein and starchy carbs, such as wholegrains (rye, wholewheat, barley) for stable blood sugar |
| Afternoon snack | Spiced nuts, seeds, savoury popcorn, lower-fat cheese on crackers, or peanut butter and banana on crackers |
| Dinner | Fill half the plate with vegetables or salad, add protein (meat, fish, or beans), and a serving of whole grains (brown rice, quinoa, wholemeal pasta) |
| Dessert | Fresh fruit with plain, lower-fat yoghurt |
| Drinks | Plenty of fluids (6-8 glasses a day); water, coffee, tea, and limit milk, juice, and dairy to 1-2 servings a day |
| Nutrients to focus on | Vitamin D (oily fish, meat, eggs, dairy, mushrooms), magnesium (navy beans, halibut), vitamin B12 (meat, poultry, eggs, fish, dairy, fortified cereals), and potassium |
| Nutrients to limit | Sodium, sugar, and saturated fat |
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A balanced diet
Nutritional needs vary depending on sex, size, age, and activity levels. As men get older, it's important to choose foods that are nutrient-rich without excessive kilojoules. A balanced diet for men should include:
Plenty of Fruits and Vegetables
According to the Eatwell Guide, it is recommended to eat at least 5 portions of a variety of fruits and vegetables every day. This can include starchy vegetables like potatoes, as well as fruits and vegetables in the form of juices or smoothies, but it is advised to limit these to one portion a day due to their high sugar content.
Dairy or Dairy Alternatives
It is important to include some form of dairy or dairy alternatives in your diet, such as milk, cheese, yoghurt, or calcium-enriched rice milk. However, it is recommended to limit milk and dairy products to one to two servings per day.
Lean Protein
Protein is essential for maintaining muscle mass and can be found in meat, poultry, fish, dairy, legumes, lentils, eggs, and nuts. The recommended daily intake for men is about 0.84 grams of protein per kilogram of body weight, which is approximately 60 grams for an 80-kilogram man.
Healthy Fats
Some fat is essential in the diet, but it is important to focus on healthy, unsaturated fats. Oily fish like salmon, trout, and mackerel are great sources of healthy fats and omega-3 fatty acids. Nuts, seeds, and their oils are also good choices.
Whole Grains
Carbohydrates are important for energy, but it is recommended to choose complex carbohydrates like wholegrains (rye, wholewheat, barley, brown rice, wholewheat pasta, and wholemeal bread) that produce a steady rise in blood sugar and keep you satisfied for longer.
In addition to these guidelines, it is important to stay hydrated by drinking plenty of fluids, preferably water, and limiting sugary drinks. It is also recommended to limit high-kilojoule drinks and "sometimes foods" like commercial burgers, pizza, alcohol, cakes, and biscuits.
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Nutrient-rich foods
A normal man's diet should include a variety of nutrient-rich foods to meet his nutritional needs. Here are some key considerations for nutrient-rich food choices:
Protein-Rich Foods: Men require an adequate amount of protein, especially if they are aiming to build muscle. Good sources of protein include meat, poultry, fish, dairy, legumes, lentils, eggs, and nuts. For example, a 100-gram serving of rump steak contains around 60 grams of protein.
Vitamin D: Vitamin D is essential for overall health, and men can obtain it from oily fish like salmon, meat, eggs, dairy, and mushrooms.
Magnesium: Magnesium plays a role in numerous bodily processes, and men should ensure they consume enough through their diet. Navy beans and halibut are excellent sources of magnesium.
Vitamin B12: This vitamin is crucial and can be found in meat, poultry, eggs, fish, shellfish, dairy products, and fortified cereals.
Potassium: Many men do not consume enough potassium, which is essential for energy production. Include potassium-rich foods in your diet, such as salmon.
Calcium: Calcium is important for bone and teeth health. Men should aim for 1000 milligrams of calcium per day up to the age of 50, and 1200 milligrams if they are 50 or older. Dairy products, eggs, sardines, salmon, almonds, and dark green vegetables are good sources of calcium.
Antioxidant-Rich Foods: Include foods rich in antioxidants, such as blueberries, kale, and dates. These foods provide various health benefits and help protect the body from the damaging effects of free radicals.
Heart-Healthy Fats: Incorporate fatty fish like salmon and sardines, which are rich in heart-healthy omega-3 fatty acids, into your diet.
Whole Vegetables and Fruits: Aim for a variety of whole vegetables and fruits, such as richly pigmented orange and green vegetables like sweet potatoes, squash, and mangoes. These provide essential vitamins, minerals, and fiber.
Weight Management: To manage weight, limit high-kilojoule drinks and foods, such as soft drinks, energy drinks, fast food, and excessive salt intake. Instead, opt for nutrient-dense foods that provide a high amount of nutrients relative to their calorie content.
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Portion sizes
The Australian Dietary Guidelines suggest that the average adult male requires approximately 8,700 kilojoules of energy per day. However, this can vary depending on activity levels and other factors. It is recommended to consult a professional dietitian for tailored advice. To meet these energy requirements, it is important to understand serving sizes and adjust them according to your age and physical activity. For example, aim for 5-6 servings of vegetables per day, with a standard serve being about 75 grams (100-350 kilojoules). This could include 1/2 cup of cooked green vegetables or 1 cup of green leafy vegetables.
When it comes to starchy carbohydrates, they should make up just over a third of your total food intake. Choose wholegrain or wholemeal varieties such as brown rice, wholewheat pasta, and brown or wholemeal bread. These high-fibre options help maintain stable blood sugar levels and keep you feeling satisfied for longer.
For protein sources, the recommended daily intake is about 0.84 grams of protein per kilogram of body weight. For an 80-kilogram man, this translates to around 60 grams of protein per day. Lean protein sources such as meat, poultry, fish, dairy, legumes, and lentils can help you meet this requirement. For example, 100 grams of rump steak provides about 60 grams of protein, while 40 grams of reduced-fat cheese contains about 12.4 grams.
It is also important to include healthy fats in your diet. Oily fish, such as salmon, trout, and mackerel, are excellent sources of healthy fats like omega-3 fatty acids. Nuts, seeds, and their oils are also good options. However, remember that nuts contain high levels of fat, so they should be consumed in moderation.
Lastly, it is recommended to consume at least 5 portions of fruit and vegetables every day. A portion can be roughly defined as 1 apple, banana, or similar-sized fruit, or 3 heaped tablespoons of vegetables.
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Food groups
A normal man's diet should consist of a variety of food groups to ensure adequate nutrition and energy. Here is a breakdown of the essential food groups and some specific examples of what they include:
Fruits and Vegetables
Aim for at least 5 servings of fruits and vegetables per day. This can include fresh, frozen, or canned options. Vegetables can be cooked or raw, and a standard serve is about 75 grams. Examples include green, orange, or leafy vegetables, as well as beans, peas, and lentils. For fruits, a medium-sized piece, such as an apple or banana, is considered one serving.
Starchy Carbohydrates
Starchy carbohydrates should make up just over a third of your diet. Choose wholegrain or wholemeal varieties such as brown rice, wholewheat pasta, rye bread, barley, and wholewheat. These provide fibre and help maintain stable blood sugar levels, preventing energy crashes.
Dairy or Dairy Alternatives
Include some dairy or plant-based alternatives in your diet. Good options include milk, cheese, yoghurt, calcium-enriched rice milk, or soya drinks. Dairy is a good source of calcium and phosphorous, but if you are limiting dairy, remember to get these nutrients from other sources.
Protein
Men need about 0.84 grams of protein per kilogram of body weight per day. Good sources of protein include meat, poultry, fish, eggs, legumes, lentils, and nuts. If you eat meat, opt for leaner options and reduce your intake of red and processed meat.
Healthy Fats
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, and peanut oils. Avoid partially hydrogenated oils, which contain unhealthy trans fats. Oily fish, such as salmon, trout, and mackerel, are excellent sources of healthy fats and omega-3 fatty acids. Nuts and seeds are also good sources of healthy fats but should be consumed in moderation due to their high-fat content.
In addition to these food groups, remember to stay hydrated by drinking plenty of fluids, and limit your intake of sugary and high-kilojoule drinks.
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Weight management
Firstly, it is important to understand the energy requirements of your body. A ballpark figure for an adult man's energy needs is around 8,700 kilojoules per day. However, this may vary depending on factors such as age, physical activity levels, and individual differences. Use an online calculator to determine your specific daily energy requirements.
To manage your weight effectively, it is crucial to limit high-kilojoule drinks and foods. This includes soft drinks, energy drinks, alcohol, commercial burgers, pizza, fried foods, and fruit juices. Instead, focus on nutrient-dense foods that provide a high amount of nutrients without excessive kilojoules. For example, choose lean meats, fish, poultry, dairy, legumes, lentils, eggs, nuts, and wholegrains. Aim for 0.84 grams of protein per kilogram of body weight per day, which is approximately 60 grams per day for an 80-kilogram man.
In addition to protein, ensure you are consuming adequate amounts of potassium and iodine. Potassium helps your cells utilise glucose for energy, and it can be found in avocados, potatoes, and bananas. Iodine is necessary for the production of hormones that control calorie-burning. Include eggs, milk, and yoghurt in your diet as good sources of iodine.
When it comes to weight loss, a balanced approach is recommended. The keto diet, which involves a high-fat and minimal-carb structure, has been shown to promote faster weight loss in men compared to women due to hormonal differences. However, long-term keto is not recommended as it may lead to inadequate protein intake. Instead, after achieving some weight loss, shift towards a paleo-style diet that is lower in fat and higher in protein.
Intermittent fasting is another popular weight-loss method. It can be challenging to maintain but may be effective due to the alignment with our bodies' circadian rhythms. If intermittent fasting is not for you, consider a low-calorie Mediterranean diet and aim to stop eating by the late afternoon. Additionally, the NHS offers a free 12-week weight loss and exercise plan to help develop healthier habits.
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Frequently asked questions
A balanced diet for a man includes a variety of fruits and vegetables, wholegrains, fish, poultry, beans, pulses, meat, and other protein sources. Dairy or dairy alternatives are also important, as are healthy oils like olive, canola, soy, and corn oil. Men should also limit their intake of red and processed meat, sugary drinks, and high-kilojoule foods and drinks.
The amount a man should eat depends on his individual needs, including age, activity levels, and weight management goals. A general guideline is the Australian Dietary Guidelines, which recommend an average of 8,700 kilojoules per day for an adult man.
Healthy snacks for men include peanut butter and banana on crackers, avocado and turkey on toast, spiced nuts, seeds, and savoury popcorn. Men should also aim to eat a minimum of five portions of fruit and vegetables each day.
Good sources of protein for men include meat, poultry, fish, dairy, legumes, lentils, eggs, and nuts. For men looking to build muscle, it is recommended to consume about 0.84 grams of protein per kilogram of body weight per day.
Men trying to lose weight should focus on nutrient-rich foods without excessive kilojoules. They can also follow a weight loss and exercise plan, such as the free NHS 12-week plan, to help develop healthier habits and safely lose weight.
