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  • Prioritise fruits, vegetables, whole grains, and healthy fats for essential nutrients and overall health.
  • Stay hydrated, exercise regularly and moderate alcohol for optimal well-being.
  • Consider supplements to fill nutritional gaps, but a balanced diet is key.

Maintaining a healthy, balanced diet is essential for men of all ages. It’s all about getting the right nutrients and vitamins to support overall health. Our guide below will cover the five principles of a healthy diet for men, lifestyle changes to support these diets, and discuss how supplements can support male health.

5 principles of a healthy diet for men

Maintaining a healthy diet is simple when men follow these five key principles:

Eat more fruits and vegetables

Consuming more fruits and vegetables is vital for any healthy diet plan for men. These foods are packed with essential nutrients, including fibre, vitamins, and antioxidants, which support overall health. Fibre aids gut health and can help to prevent digestive issues, Vitamin C found in citrus fruits supports a healthy immune system, while Vitamin K in leafy greens supports bone health. Antioxidants found in fruit and vegetable are also key as they help support healthy inflammatory processes and could help prevent chronic diseases.

Eating a variety of fruits and vegetables can help to reduce the risk of serious health issues like heart disease and type 2 diabetes. The NHS recommends at least 5 portions of different fruits and vegetables per day. Incorporating a range of colours and types into your diet can ensure you receive a broad spectrum of nutrients – think ‘eat a rainbow’.

Avoid processed foods

Processed foods are any foods that have been altered during preparation, including freezing or canning. While it’s difficult with today’s modern and ‘on-the-go’ lifestyles to avoid processed foods altogether, reducing their intake is crucial for a healthy diet. Processed foods can exacerbate weight gain, and could put you at increased risk of heart disease, type 2 diabetes, and other illnesses. Processed meats like sausages, ham, bacon, and corned beef are high in unhealthy fats and sodium. Opt for fresh, whole foods whenever possible. Organisation and preparing meals at home using whole ingredients can significantly reduce your intake of processed foods and improve your overall health.

Reduce foods with added sugar and salt

While naturally occurring sugars and salts are present in many foods, it’s important to reduce the intake of foods with added sugar and salt. Excessive amounts of salt and sugar could put you at a higher risk of cholesterol issues, increased blood pressure, and inflammation. Even seemingly healthy foods like cereals, smoothies, pre-packed salads, and soups can contain significant amounts of hidden added sugar and salt.

Making an effort to read food labels and making informed choices can help reduce the consumption of these additives and support a healthier overall diet.

Consume more whole grains and healthy fats

Whole grains and healthy fats should be staples in any healthy diet plan for men. Whole grains provide vitamins, and other nutrients, and are generally very filling so may help stop you snacking on less healthy foods. Examples include whole wheat bread, brown rice, quinoa, and oats. Healthy fats found in foods like avocados, nuts, seeds, and olive oils support heart health and overall well-being.

Making simple swaps, such as choosing wholegrain bread over white, or brown rice over white rice, can easily increase your intake of whole grains. Similarly, replacing saturated fats with healthier fats can improve your diet.

Drink plenty of water

Staying hydrated is one of the most important aspects of maintaining overall health, and should be key in any healthy diet plan for men. Drinking water helps reduce fatigue, supports brain function, and aids in healthy digestion.
Try to drink at least 8 glasses of water a day. Carrying a reusable water bottle and setting reminders to drink water can help ensure you stay hydrated throughout the day.

How men can support a healthy diet

All healthy diets for men should be supported by other positive lifestyle changes.

Stay active

Regular exercise goes hand-in-hand with any healthy diet plan for men. Staying active doesn’t necessarily mean spending hours at the gym. Simple ways to keep active include going for walks, running, swimming, or cycling.

Incorporating physical activity into your daily routine can significantly enhance the benefits of a healthy diet.

Reduce alcohol consumption

Excessive alcohol consumption can lead to various health problems and could put you at risk of liver and heart disease, nerve damage, stomach issues, fertility issues, and impaired cognitive function. According to UK government guidelines, men should limit their alcohol intake to no more than 14 units per week for their drinking to be considered low risk.

The benefits of reducing alcohol consumption include improved brain function, better physical performance, and enhanced sleep quality.

Consider taking supplements

While a balanced diet is the best way to get nutrients, supplements can be beneficial to help fill any gaps which appear, especially when diet or intolerances prevent getting all key nutrients from food.

Useful supplements for men include:

• Magnesium: Supports muscle and nerve function.
• Zinc: Supports the immune system.
• Iron: Essential for the production of red blood cells.
• Vitamin D: Supports bone health and the immune system.

Adopting a healthy diet plan for men involves incorporating more fruits and vegetables, avoiding processed foods, reducing added sugar and salt, consuming whole grains and healthy fats, and staying hydrated. Complement these dietary changes with regular exercise, reduced alcohol consumption, and beneficial supplements to support overall health and well-being.

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