If you’re aiming for improved fitness, energy levels, or overall well-being, proper nutrition is your secret weapon. Fueling your body with the right nutrients can make a huge difference in how you feel, perform, and age. Let’s dive into some simple strategies that can help optimize men’s health and wellness.
Embrace Whole Grains and Fiber
Men tend to fall short when it comes to fiber intake, and this can affect everything from digestion to heart health. The USDA recommends that men (up to age 50) aim for 38 grams of fiber per day. After 50, the target drops slightly to 30 grams daily.
Fiber helps maintain a healthy gut, stabilizes blood sugar, and lowers cholesterol. When possible, opt for whole grains like brown rice, quinoa, oats, and whole-wheat bread instead of refined grains like white rice and white bread. Beans and legumes are also excellent sources of fiber and offer a boost of plant-based protein, too. Filling half your plate with fruits and vegetables is another easy way to increase your fiber intake, but more on that next.
Try this: Incorporate ½ cup of cooked beans into meals to add approximately 6-8 grams of fiber and 7–9 grams of protein, all while keeping fat content low.
Load Up on Colorful Fruits and Veggies
When it comes to fruits and vegetables, the more colorful your plate, the better! A variety of colorful produce ensures that you’re getting a broad range of nutrients and antioxidants, which can help reduce the risk of chronic diseases and improve overall vitality. Aim for a mix of red, orange, yellow, green, blue, and purple fruits and vegetables to maximize your health benefits.
Make it a goal to fill half your plate with vegetables at lunch and dinner to boost micronutrient intake, support digestion, and enhance brain and heart health.
Go Red for Prostate Health
You’ve probably heard of Lycopene, right? It’s a powerful antioxidant that is connected with prostate health, and you can find it in tomatoes, red bell peppers, watermelon, grapefruit, guava, and papaya. Incorporating these red and pink fruits and veggies is a great choice for men, specifically.
Support Muscles and Metabolism
Protein for Strength and Health: What Men Need to Know
Protein is essential for muscle repair, growth, and overall body function, and it’s especially important for men who are active. Aim to include a source of lean protein with every meal, such as chicken, fish, turkey, eggs, beans, or tofu.
Snack Tip: If you’re strength training, refuel with a small protein-rich snack—like Greek yogurt or a protein smoothie—within 30–60 minutes post-workout to aid muscle recovery.
Be sure to balance protein intake with enough water, fiber, and whole foods. Prioritize quality sources, spread intake throughout the day, and pair with plants to support digestion and overall health.
Magnesium: Small Mineral, Big Impact
Hot Tip: In addition to protein, magnesium plays a big role in muscle function, blood sugar management, sleep quality, plus bone and brain health. Getting enough magnesium from food can lower blood pressure and diabetes risk. Luckily, magnesium is found in many foods. Some of the best sources include nuts and seeds, legumes, and whole grains.
Don’t Fear Fat: It’s Essential
Contrary to the low-fat trends of the 1990s would have you believe, fat is a vital part of a balanced diet. Healthy fats support heart health, hormone production, fertility, and brain function. They also help your body absorb key vitamins like A, D, E, and K.
Aim to include sources of healthy fats like avocado, olive oil, nuts, seeds, and fatty fish such as salmon or mackerel. Fatty fish and nuts are rich in Omega-3s—powerful fats that reduce inflammation, protect the heart, and improve male fertility.
Try this: Use olive oil or avocado oil when cooking. It’s an easy change that can shift the balance of healthy fats in your diet and have an impact on your health.
Hydration for Optimal Performance
Staying hydrated is an often overlooked piece of feeling great, performing your best, and supporting your health. Dehydration can lead to fatigue, headaches, and decreased concentration, so make it a habit to drink plenty of water throughout the day. The typical recommendation is to drink about 8-10 cups of water a day, but you might need more or less depending on your activity level and environment (temperature, humidity, altitude, and season). In general, water is the best way to stay hydrated, but if you are active and sweating a lot for hours in a very hot environment, you may be losing essential electrolytes like sodium and potassium, and rehydration may need to involve more than just plain water.
Tip (this one’s obvious!): Carry a water bottle with you to remind yourself to hydrate regularly. If plain water doesn’t excite you, try adding a splash of lemon or cucumber for a refreshing twist.
Hydration doesn’t only come from water! Liquids in soups or foods like watermelon and tomatoes are a great way to meet your hydration goals beyond the typical water bottle solution.
Stay healthy, stay strong, and fuel your body for success!
When it comes to men’s health, nutrition plays a crucial role in helping you live a longer, healthier life. By focusing on lean protein, healthy fats, whole grains, fruits, vegetables, and staying hydrated, you can fuel your body to perform at its best.
Other vitamins and minerals playan important role in your personalized health goals for your current season of life – our dietitians can help create a plan to incorporate these foods into your life to support your goals. With a little commitment and consistency, you’ll be on your way to wellness in no time!
I’ve often heard people say, “I avoid fats because I want to eat healthy.” While this belief is common, it’s rooted in decades of misinformation about fats. The truth? Healthy fats are essential for your body and mind. Let’s debunk some myths and highlight the facts about this vital nutrient.
Myth 1: All Fats Are Bad
Fact: Not all fats are created equal.
Healthy fats, such as omega-3 and monounsaturated fats, are essential for heart health, brain function, and overall well-being. These fats are found in foods like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel. On the other hand, trans fats, found in some ultra-processed foods, should be avoided as they can raise bad cholesterol levels and increase the risk of heart disease.
Myth 2: Eating Fat Increases The Fat on Your Body
Fact: Weight gain is primarily influenced by excess calories, not eating fat as a macronutrient source.
Healthy fats are more calorie-dense than proteins or carbohydrates, so portions are important, but they’re not inherently fattening. In fact, healthy fats help you feel full and satisfied, reducing the likelihood of hunger returning quickly.
Myth 3: Low-Fat Diets Are the Healthiest Option
Fact: While low-fat diets were once hailed as the gold standard (remember the 90’s?), research now shows that balanced diets which include healthy fats are better for long-term health.
Fats play a critical role in absorbing certain vitamins, maintaining healthy skin, and supporting brain health. Read how to swap saturated fats for heart-healthy fats here.
The Benefits of Healthy Fats
Incorporating healthy fats into your diet offers numerous health benefits:
Heart Health: Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, can lower inflammation and improve heart health.
Brain Function: Your brain is nearly 60% fat, and healthy fats support cognitive function and memory.
Hormone Regulation: Fats are essential for producing hormones, which regulate everything from metabolism to mood.
Endurance: Fats are a long-lasting energy source, especially beneficial for endurance activities.
Skin Health: Omega-3 fatty acids reduce inflammation and maintain barrier function and skin moisture.
How to Add Healthy Fats to Your Diet (healthy fat sources)
Here are some simple and delicious ways to include more healthy fats in your meals:
Cook with olive oil, or drizzle olive oil over salads or roasted vegetables.
Add a handful of nuts or seeds to your morning oatmeal or yogurt.
Incorporate fatty fish like salmon or tuna into your weekly meal plan.
Snack on avocado toast or use mashed avocado as a sandwich spread.
Blend chia seeds or flaxseeds into smoothies for a nutrient boost.
The next time you hear someone say they’re cutting out fats, feel free to share the facts. Embrace healthy fats, and enjoy the flavor and health benefits they bring to your plate!
Curious about how to improve your heart health through better nutrition?
When it comes to maintaining overall well-being, your heart is the engine that keeps you going, and deserves special attention! If you want to keep your cholesterol in check, you’ll be happy to learn that managing cholesterol doesn’t mean giving up everything you love. Here are some tips for lowering cholesterol naturally:
1. Fiber for cholesterol reduction: Think of fiber as your heart’s best friend!
Soluble fiber, found in foods like oats, beans, lentils, apples, and citrus fruits, helps reduce LDL (or “bad” cholesterol) by binding to it and flushing it out of your system. Aim to include more fiber-rich foods in your meals and snacks – your heart will thank you!
2. Learn the best fats for heart health: Say yes to healthy fats.
Not all fats are created equal! Swap out saturated fats (found in red meat, fried foods, and butter) for heart-healthy unsaturated fats. Think avocados, olive oil, nuts, seeds, and fatty fish like salmon or mackerel. These power-packed fats can help boost your HDL (“good” cholesterol) and keep your LDL in check. My favorite way to add these in is to sprinkle some chopped walnuts and ground flaxseed on top of oatmeal in the morning!
3. Embrace a cholesterol-lowering plant-based diet: Plant power for the win!
Plant-based foods are a game changer when it comes to lowering cholesterol. Incorporate more fruits, veggies, whole grains, and legumes into your meals. Bonus points for adding cholesterol-lowering superheroes like soy products, almonds, and flaxseeds!
4. Exercise to reduce cholesterol: Move Your Body in Ways that Feel Good.
Regular exercise strengthens your heart and improves circulation. Regular physical activity can raise your HDL and lower LDL. . The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, but any movement is helpful and better than none. Find activities you enjoy, whether it’s walking or hiking, dancing, or swimming, and gradually introduce them to make them part of your routine.
5. Avoid these foods for high cholesterol: Keep trans fats off your plate!
Trans fats, often found in processed and fried foods, can increase LDL but also lower HDL—a double whammy! Check ingredient lists for “partially hydrogenated oils” and steer clear.
6. Add spice for heart health: Spice things up!
Spices like turmeric, garlic, and ginger are not only delicious but may also have heart-supporting benefits. Experiment with these flavorful additions in your cooking to make meals both tasty and nourishing. One of my favorite ways to include these spices is this Sheet Pan Chicken Tikka recipe.
7. Reduce added sugar and improve heart health: Try these smart swaps.
High added sugar intake is linked to increased LDL and lower HDL. Pay attention to the amounts of added sugars in your foods & drinks, these are frequently found in sugary beverages, snacks, and some more surprising sources in ultra-processed foods like salad dressings and breads. Swap sugary snacks and drinks for naturally sweet options like fresh fruit or herbal teas.
8. Lower your cholesterol by lowering your stress: Unwind a bit.
Chronic stress can impact your heart health via blood pressure, inflammation, and cholesterol levels. Find what helps you unwind—whether it’s yoga, meditation, spending time in nature, or laughing at your favorite sitcom—and make it a priority. Don’t hesitate to seek support from friends, family, or a professional when needed.
9. Boost your heart health by prioritizing sleep: Don’t skip good rest.
Quality sleep is a secret weapon in the fight against high cholesterol. Aim for 7-9 hours of shut-eye each night, and establish a consistent bedtime routine to give your body the rest it needs to repair and regulate itself.
10. Make It a Lifestyle, Not a Chore
Adopting habits to lower cholesterol naturally isn’t about perfection, but gradual changes can make a big difference over time. Start small—add an extra veggie to dinner, take a quick walk, or swap soda for water. Celebrate your wins and keep building on them!
Your heart works hard for you every day. Let’s work together to give it the care, love, and support it deserves! Your Well Balanced Nutrition dietitian can help with specific changes to target your individual heart health needs.
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