Men’s Health and Nutrition Guide: Take Action Today

When it comes to men’s health and nutrition, many factors come into play. Because men tend to burn through calories a lot faster than women do, it can be tempting to assume that as long as a man isn’t overweight, all is well and good.

Body weight, however, is only a part of the picture and shouldn’t be used as the sole metric of health. How much body fat you have, where that fat settles on your frame, along with the overall quality of your diet – all contribute to your wellbeing.

In this guide, we’ll go over a checklist of nutrients men need, what to eat, as well as lifestyle choices that can lead to better health and wellness.

What Your Weight Won’t Tell You

Let’s say you don’t exercise much, but your weight is reasonable. Did you know you could still be carrying around way too much body fat?

And while excess body fat is a concern for everyone, guys are more likely to carry that excess weight around the middle, which is much more damaging to health than the fat that women tend to accumulate on their hips and thighs.

So, while keeping your weight down is key, you need to do it the right way. Simply eating less only works when the nutritional quality of your diet is above par. Eating less of a poor diet may cut calories, but you’ll still be selling yourself short on nutrition.

Top 4 Nutrients for Men: Eat More of These Today

Nutrition density is all about packing the most nutrition you can into each bite. You can do this by keeping your focus on healthy foods, such as vegetables, fruits, lean proteins, and whole grains.

Here are four nutrients men should eat more of daily:

Fiber

Most men only get about half the 38g of fiber they need every day. High fiber foods help you feel full, which can help keep weight in check. Soluble fiber also helps lower cholesterol levels – good for protecting your heart.

Place an emphasis on these high-fiber healthy heart Food such as:

• Beans
• Fruits (berries and plums)
• Vegetables (broccoli and carrots)
• Whole grains (oats and barley)

Magnesium

Magnesium is a mineral that’s important for literally hundreds of functions in the body. By supplementing or consuming more magnesium-rich foods, you may be able to improve bone health and heart health.

Good sources include leafy green vegetables, nuts, and whole grains.

Potassium

Many men also do not get enough potassium, which is important for nerve, heart, and muscle function. This mineral supports healthy blood pressure and is abundant in fruits, vegetables, and dairy products.

Here are some recommended potassium-rich foods:

• Melons
• Tomatoes
• Avocados
• Bananas
• Beans
• Leafy greens

Vitamin D

Finally, try to get more vitamin D, which helps to keep your bones and immune system strong. Vitamin D is found in fortified dairy products, fatty fish, egg yolks, and seafood. Brief sun exposure a few times a week is another way to get your vitamin D.

Look for seafood that’s low in fat and calories yet rich in heart-healthy omega-3 fatty acids. These should be on your menu at least a few times a week.