Constructing a Healthy Diet for Men

These days, it's not always easy to follow a healthy diet. There are a ton of fast food and junk food options that are quicker to access. Consistently eating a diet in processed foods leads to a host of health ailments. Eating right for men's health means putting together a daily diet with these choices. 

  • Five or more servings of fruits and vegetables. They're high in fiber, vitamins, and minerals, and low in calories. Be sure to eat a variety of vegetables of all different colors — think green, orange, yellow, red, even purple. Avoid vegetables cooked in fat, like fried zucchini or onion rings. Prioritize mixing up the colors of your fruits and vegetables to maintain promote good but bacteria and good gut health.
  • At least six servings of whole grain breads, cereals, and starchy vegetables. Whole grains contain added fiber to help lower your blood cholesterol and make you feel full. Choose unrefined whole-grain breads and cereals over those that contain refined white flour. Starchy vegetables include peas, corn, potatoes, and dried beans like pinto or kidney. If cooked without a lot of added fat, these vegetables will help you feel full with relatively few calories. However, if you are trying to lose weight or have a history of prediabetes or diabetes, you should limit your intake of starches in general.
  • Cut back on sweets. To improve your health, cut back on sugary foods full of refined carbohydrates like pastries, other desserts, and sweetened cereals. They are high in calories and have no nutritional value.
  • Limit your sodium intake. Begin using herbs to season your food instead of salt and minimize your intake of packaged foods.
  • Skip the saturated fats.  Dairy items such as butter and cheese, can lead to clogged arteries and heart disease. On the other hand, unsaturated fats like olive oil, walnuts, and avocados, in moderate amounts, can actually help raise your level of the "good" cholesterol (high density lipoprotein or HDL) that protects against heart disease.


No content on this site, regardless of date, should ever be used as a substitute as medical advice from your doctor or other qualified clinician.

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