Men and Healthy eating

On 11 June 2020 by Droobi

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Why care about the food we eat? Is it that much of a big deal?


Well, besides the fact that through healthy eating you can avoid a huge number of various diseases, the way you eat can help you be more energetic, productive and at ease.


Add to that, eating well is proven to reduce stress, anxiety and depression…and that is something we need to work on every single day! 


As a man, what makes your plate a healthy one?


You have around 3 meals per day, which means 3 opportunities to eat healthy. Use them wisely by:

  • Having around 5 servings of whole fruits and raw or cooked vegetables. These are great sources of essential vitamins, minerals, fiber and phytochemicals that would keep you fully functional ! Also some of these nutrients are more needed by men than women such as: vitamin A, vitamin C and potassium.

  • Replacing as much as possible, refined grains with whole-grain bread, cereal, pasta, brown rice or oats. Men under 50, need at least 38 grams of fiber per day to help manage hunger and fullness, preventing overeating and fighting off certain cancers, such as prostate and colon.

  • Varying your protein sources: Aim to have at least 2 to 3 servings of seafood per week, and include protein plant-based sources, like beans, peas and lentils in your diet. Protein is essential to the restoration of muscle, skin and bones.

  • Limiting saturated fats like high fat meats, full-fat dairy products and fried foods. Choose more often olive oil, nuts, seeds and avocados that are rich in heart-healthy fats. Heart disease is one of the leading health risks facing men today.


By the way, it is normal that men eat more than women as they generally have bigger and more muscular bodies. For example a moderately active men might need a minimum of  2,200 calories per day and of course that increases with your height, weight and activity level.

Now, if you value your health, your safe and sound presence around your family, your ability to do all the activities you like, from caring for your kids to working and hustling your way up, then you need a healthy body to rely on and that starts with a healthy plate.

Each point of the above can serve you as a goal to work on week after week until you reach your best potential! Remember lapses are inevitable but what matters is to keep it up no matter how many times you lapse.

If you find all of this overwhelming, consider seeking help to adopt healthy habits that if well planted, can last a lifetime