Do you keep trying to lose weight, but it keeps finding you? If you’re looking for a diet for men, keep in mind that the best way to get healthy is through a lifestyle change.

The right diet can make you feel more energetic, improve your mental focus, and improve your sex life (win, win, WIN). With the wrong diet, you put your body at risk for a host of illnesses and problems, including obesity, diabetes, heart disease, and cancer.

If your idea of a balanced diet is a beer in each hand, keep reading to learn what you should be eating.

How Many Nutrients Do Men Need?

To determine how much nutrition men need, you have to consider your age, activity level, and health goals. For example, men who are only moderately active should consume fewer calories than highly active men.

However, there are recommended amounts. For example, men are encouraged to get 45 to 65 percent of their daily calories from carbohydrates.

In addition, 1,200 to 1,600 calories a day are recommended for a weight loss diet. Men who are more active or in their younger years might be able to get by with a little more.

Essential Nutrients for Men

Three main food types are healthy for most men: lean protein, complex carbohydrates, and healthy fats. You should be sure to incorporate all of these nutrients into your diet.

Protein

Protein is important for every cell in your body, including your muscles. Whether you’re lifting weights, doing yoga, or playing a team sport, you need to make sure you eat enough protein.

Lean meats, nuts and seeds, and fish are great examples of healthy proteins. If you don’t eat meat, you can always go for plant-based protein as well.

Carbohydrates

Carbohydrates provide the energy you need to get through the day. You’ll have plenty of energy if you have the right amount of carbs, and you’ll feel weak and tired if you don’t.

Essential Vitamins for Men

Men need plenty of vitamins to stay healthy, but a few are especially important for getting the most out of your workouts. If you want to increase muscle mass and work out for more extended periods of time, you need to get the right amount of the following vitamins.

Vitamin D

Vitamin D is actually produced by your body when sunlight hits your skin, but it’s tough to get enough of this vitamin from the sun. Your body needs it so bad it has to get it from food or supplements. The safe zone for vitamin D, or the recommended daily amount, is currently at 600 international units (IU) for people who fall into the age ranges of one to 70.

Minerals for Men

Although you’ll get plenty of minerals from your food, you might need a supplement of some kind to get the right amount. Just because you get minerals from your food doesn’t mean you get all the minerals you need. For example, your body needs more than just calcium to maintain bone health.

Iron

If you’re training hard and need to build muscle, you need to take in a lot of iron, so your body has enough to make hemoglobin. Hemoglobin is what carries oxygen to your cells, and without enough of it, you can’t work out as hard or as long. Therefore, you don’t build as much muscle.

Water for Men

You need more water as you get older, work out more, and start to become less active. While you need a certain amount of water every day, you need even more if you want to stay healthy and keep your body running at full capacity.

You can increase your water intake by the following methods:

• Keep a glass at your desk, in the kitchen, and in your car
• Use a drinking water bottle and keep it with you wherever you go
• Drink water before and after meals

In addition, studies show that drinking more water can help prevent long-term weight gain.

Men’s Nutrient Intake

You don’t have to count carbs, protein, and fat to know if you’re getting the right amount of nutrients from your food. You can just eat a healthy diet that contains a lot of fruits, vegetables, yogurt, salmon, and whole grains, and you’ll get all the nutrients you need.

What Foods Improve Male Health?

There are several types of foods that will help you meet your nutrient needs every day. The more you know about your nutrient needs, the better you’ll be able to fuel your body properly.

Consider these foods when creating meal plans.

Lean Meats

Most of your protein should come from lean meats. Be careful of how much meat you eat. A little goes a long way, and too much protein can be harmful.

Protein is a crucial component of a healthy diet, but older men need to be careful about how much they consume. Eating too much protein can lead to osteoporosis and other health problems.

In addition, limit how much protein you get from red meat. While you might love throwing a steak on the grill, too much red meat can wreak havoc on your body by raising the risk of type 2 diabetes, coronary heart disease, stroke, and certain cancers, especially colorectal cancer.

Fish

Fish is an excellent source of protein and essential fatty acids, but it contains mercury. It’s important to limit fish intake to two servings per week for men over 40.

Whole Grains

Whole grains are incredibly important to your overall health and heart health. Your cells need them to function properly.

Grains are an excellent source of carbohydrates and protein, but most grains today are refined and stripped of their nutrients. However, if you know which grains to choose, you can find healthy ones that provide the nutrients you need.

Brown rice is an excellent example of a whole grain. It’s a rich source of flavonoids and phenols, two types of antioxidants that help reduce damage to cells and reduce the risk of premature aging.

Beans

Beans are packed with carbohydrates and protein and are a healthy choice for most men. Beans are an excellent source of fiber and protein, but they can be challenging to digest. This can lead to serious health problems.

Vegetables

Vegetables are rich in vitamins, minerals, and phytochemicals. These plant compounds have been found to be protective against cancer, heart disease, and other chronic conditions.

Dairy

Dairy is an excellent source of nutrients, especially calcium. However, most dairy consumed in the United States is high in both fat and lactose, and consuming too much dairy can lead to health problems in many men over 40.

Almond milk is an excellent alternative to dairy—it is both lactose-free and non-fat, yet full of nutrients such as vitamin D. In addition, many almond milks are fortified to include calcium. Be on the lookout for sugar content, though.

Fruits

Fruits are high in vitamins and minerals, and they’re loaded with healthy phytochemicals. It’s important for men to eat fruits, especially when they’re over 40. It’s easy to overdo it, though.

Eating healthy doesn’t mean you need to eliminate certain foods entirely. It’s more about eating healthy food in the right portions. So before you dive in, be sure to check your serving sizes.

What Foods Should Men Avoid?

It can be hard to avoid unhealthy foods when so many of the foods you might want to eat are unhealthy. Here are some foods you should watch out for.

These include foods with a lot of sugar and fat, like cakes, cookies, pizza, granola bars, and potato chips. Avoid foods that are high in sugar and fat.

Sugary Drinks and Soda

It’s essential to stay hydrated, but sugary drinks and soda are full of empty calories. Turn to water to get the hydration you need; it’s calorie-free.

If you want something besides water, consider unsweetened green or black tea.

Fried Foods

Fried foods might taste great at the moment but can significantly impact your health.

Fried foods are very high in fat, and often these fats are saturated. Saturated fats can increase the risk of cardiovascular conditions like heart disease and high blood pressure.

Candy and Other Sweets

It can be difficult to avoid sweets. However, candy and other sweets are loaded with sugar and refined carbohydrates. These can spike your blood sugar and cause cravings, weight gain, and mood swings.

If you’re craving sweets, try to eat fruit instead. However, don’t fully deprive yourself, just remember that eating foods like this in moderation is imperative.

Alcohol

Alcohol is mostly water, but the calories from alcohol combined with the calories from the food you eat with the alcohol can quickly add up. The UK’s NHS says, “The key is to enjoy alcohol in moderation rather than binging or abstaining.”

Consider a lite beer if you like to watch the game with a beer.

Fatty Foods

Fatty foods like butter, margarine, and shortening are full of unhealthy trans fats. Try substituting healthy fats from things like avocadoes or olive oil.

Start a Healthy Diet for Men Today

If you’re hungry, don’t worry, we are too. However, don’t run out and grab the first thing you can find. Make healthy choices and enjoy the health benefits.

The right diet for men will help them stay healthy and lose weight. Are you ready to make more lifestyle changes? Sign up for our Dad Bod Bootcamp today to keep learning about how to live a healthy life.