Men’s nutrition needs

Nutrition needs differ with gender and age#

A healthy diet for a man is not the same as a healthy diet for a woman. What a middle-aged man needs from his food for good health is also different from what a baby, child, teenager or older man needs. It is worth getting to know your own nutrition needs for your age and life stage, and building an eating pattern that suits you.

Whatever your age, good nutrition from a healthy diet matters. Nutrition is simply the process of getting from food what your body needs for health and growth, and a healthy diet is the best mix of foods and drinks to support that. Combine sensible eating with regular physical activity and you are well on your way to good health.

As a man, your healthy diet should meet your physical needs, fit your lifestyle, and lower your risk of diet-related conditions and chronic disease.

The basics of a healthy diet#

General dietary guidelines suggest you:

• eat a wide variety of foods from the main food groups
• enjoy plenty of colourful vegetables, legumes and beans
• include fruit
• choose grain (cereal) foods, mostly wholegrain and high-fibre varieties
• include lean meats and poultry, fish, eggs, tofu, nuts and seeds
• include milk, yoghurt and cheese (or their alternatives), mostly reduced fat
• drink plenty of water
• limit alcohol

Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks. Where you can, replace them with foods containing mostly polyunsaturated and monounsaturated fats. For example, swap butter, cream, cooking margarine, coconut and palm oil for unsaturated fats from oils, spreads, nut butters and pastes, and avocado.

Limit foods and drinks with added salt, and avoid adding salt during cooking or at the table. Limit foods and drinks with added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, and energy and sports drinks. If you drink alcohol, keep it moderate.

Keep “extras” or “sometimes foods” to a minimum, as they are not a regular part of a healthy diet. Extras are the high-sugar, high-fat, high-salt items listed above, including commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials.

You can use the dietary guidelines as the foundation of your eating, but it also helps to factor in your own situation, including your age and life stage and any health concerns you may have. Doing this gives you the best chance of eating well for your age, gender and stage of life.

How much to eat#

A ball-park figure for daily energy needs is about 2,079 Calories (8,700 kJ) for an adult, but this varies with factors such as how active you are.

The key is to know your serving sizes and eat for your age and activity level. For the main food groups, aim for roughly these amounts each day:

• Vegetables: 5–6 serves. A standard serve is about 75 grams, for example ½ cup of cooked vegetables, ½ cup of cooked dried or canned beans, peas or lentils, or 1 cup of leafy salad.
• Fruit: 2 serves. A standard serve is about 150 grams, for example a medium apple or banana, or two kiwi fruit or plums. Choose whole fruit and limit juice and dried fruit to occasional use.
• Grain (cereal) foods: about 6 serves for younger men, and around 4.5 serves for those over 70. A standard serve is about one slice of bread, ½ cup of cooked porridge, or ½ cup of cooked rice or pasta. Aim for at least two-thirds wholegrain choices.
• Lean meats, poultry, fish, eggs, tofu, nuts and seeds: 2.5 to 3 serves, depending on age. A standard serve is, for example, 65 grams of cooked lean red meat, two large eggs, 150 grams of cooked or canned lentils, chickpeas or split peas (preferably with no added salt), or 170 grams of tofu.
• Milk, yoghurt, cheese or alternatives: 2.5 to 3.5 serves, depending on age. A standard serve is, for example, a cup of milk or ¾ cup of yoghurt.

Eating for your age#

Younger men generally need more energy than older men, but should still eat in moderation with plenty of variety and balance. If you want to build muscle, you don’t need to overdo protein. Most men need only about 0.84 grams of protein per kilogram of body weight per day, which is roughly 60 grams a day for an 80-kilogram man.

So what does 60 grams of protein look like? There is about 60 grams of protein in 100 grams of rump steak and about 12.4 grams of protein in 40 grams of reduced-fat cheese. It is not much, and it is easy to reach through protein-rich foods such as meat, poultry, fish, dairy, legumes and lentils, eggs and nuts. To manage your weight, limit high-energy drinks such as soft drinks, energy drinks and alcohol.

As men get older, nutritional needs change. The key is choosing nutrient-rich foods that give you good value without excess energy. You generally need slightly less of some food groups, such as lean meats, eggs, tofu, nuts and seeds, and you will want to keep an eye on “extras” for weight management. At the same time, you may need slightly fewer grain foods and slightly more dairy foods and their alternatives, such as milk, cheese, yoghurt and calcium-enriched plant milks. Keep an eye on your calcium and phosphorus intake too, through foods such as dairy, eggs, sardines or salmon, almonds, cashews, rice, wheat and oat bran, and peanut butter.

Meal ideas#

If you are not sure how to put the guidelines into practice, these ideas may help:

• Breakfast: two slices of wholemeal toast with ½ can of baked beans and one medium grilled tomato, with a glass of reduced-fat milk.
• Lunch: a roast beef, salad and cheese sandwich, using two slices of wholemeal bread, 65 grams of roast beef, one slice of reduced-fat cheese and one cup of mixed salad.
• Dinner: 100 grams of fish with one cup of cooked rice, a squeeze of lemon, a small boiled potato, ½ cup of cooked zucchini and ½ cup of cooked broccoli.
• Snack: one cup of tinned or fresh fruit salad with 100 grams of reduced-fat yoghurt.

What may be missing from men’s diets#

A healthy diet provides everything your body needs, including macronutrients (carbohydrate, fat and protein), micronutrients (vitamins and minerals), fibre and water. Some elements are commonly low in men’s diets:

• Vitamin D: helps reduce inflammation in the arteries and supports the skeleton. Many people can be low in it because they get little ultraviolet B exposure from the sun. Rich food sources include oily fish such as salmon, meat, eggs, dairy and mushrooms. Ask your doctor to test your levels.
• Magnesium: involved in more than 300 processes in the body, and low levels may raise the risk of heart disease. Many men get only about 80 per cent of the recommended daily amount. Navy beans and halibut are good sources, but it can be hard to get enough from food alone, so talk to your healthcare practitioner if you think you may be falling short.
• Vitamin B12: good sources include meat, poultry, eggs, fish and shellfish, cheese, yoghurt and milk, and fortified cereals. Talk to your doctor about your levels.
• Potassium: helps balance sodium in the blood, so it matters if your diet is high in salt. Many men don’t get enough. Avocados, potatoes and bananas are all good sources.
• Iodine: your thyroid needs iodine to produce the hormones T3 and T4, which help control how you burn energy. Low levels may lead to weight gain and fatigue. Eggs, milk and yoghurt are good sources; talk to your doctor about your levels.

Other health risks from your diet#

Eating poorly is one of the biggest contributors to early death worldwide, alongside smoking, high blood pressure and obesity. Eating plenty of vegetables, fruit, wholegrains, lean meats, nuts and dairy foods (or alternatives), while cutting back on saturated fat, added salt, added sugar and alcohol, will help improve your diet and lower your risk of chronic diseases such as cardiovascular disease, type 2 diabetes, some cancers, and mental health problems such as anxiety and depression.

Staying active#

Physical activity is always important for good health. Aim for at least 30 minutes of moderate-intensity activity, such as walking, every day.

Tips for a healthy diet and weight#

• Always eat breakfast, choosing healthy options.
• Eat slowly and mindfully.
• Listen to your body and stop when, or even before, you feel full.
• Shop after a meal or snack rather than when hungry, and take a list so you are less tempted by poor choices.
• Plan healthy, quick and easy meals for busy days.
• Enjoy meals with others, away from the TV and other devices.
• When eating out, choose grilled or steamed foods, try entrée sizes, and share dessert.
• Make water your main drink, and fill up on fruit and vegetables when you are hungry.
• Stand up regularly and avoid sitting for too long. Move every day: go for a walk, play active games, ride a bike or get into the garden.
• Find a buddy to help you stick to your healthy eating and activity goals.

Key points#

• It’s important to know your specific nutrition needs for your age, and to design an eating pattern that suits you.
• Use the dietary guidelines as the basis of your healthy diet, and seek professional advice, such as from a qualified dietitian, if you need it.
• Low magnesium levels may increase your risk of heart disease.
• Other big causes of premature death are smoking, high blood pressure and obesity.
• Physical activity is always important for good health.
• Make water your main drink.

Where to get help#