The Best Foods Every Man Should Eat

Your Perfect Plate Is Ready

You're curious about the best foods for men; what diet you can follow at any age to help improve your health and boost your mood. That makes sense, and we're happy to assist. What follows is a comprehensive guide to the foods that should be on your plate in the proper proportions.

Before you dig in, a word of caution: we recognize that everyone – and every body – is unique. There is no one-size-fits-all diet.

You are free to follow a caloric intake that differs from the standard male recommendation of 2,500 calories per day.

You may have a medical condition that prevents you from eating certain foods or portions of foods. Age can also play a role, as your metabolism slows and your body can't break down food as easily as it used to.

We're providing advice based on a daily calorie intake of 2,500 with the goal of educating and informing.

You are the best judge of how much of our informational menu to follow because you know yourself better than anyone else.

Plan Your Meal

According to the US Department of Agriculture's (USDA) MyPlate guidelines, divide your plate into four quarters, with each quarter representing a different food group: proteins, fruits, vegetables, and grains. You may want to allocate a little more of one, a little less of another depending on your specific dietary needs, health, age, or physical activity. We'll look at the health benefits of each food group and make some suggestions for the best types of food to eat within each.

The Power of Protein

We prefer protein to fats and carbohydrates among the three macronutrients in our bodies. We recommend starting with that portion of your plate. A study conducted by Weill Cornell Medical College researchers discovered that eating a protein-first, vegetables-and-fruit-second, grains-last sequence resulted in significantly lower glucose and insulin levels. (This sequence is especially important for people who have type 2 diabetes.)

Protein can be found in all parts of your body, including bone, muscle, hair, nails, and skin, because it is made up of 20 different amino acids. Some amino acids are synthesized from scratch, while others are modified from others, and nine in particular are derived from the food we consume.

Adults should consume 0.8 grams of protein per 2.2 pounds of body weight per day, according to the current Recommended Dietary Allowance (RDA). Eating an average of 6.5 ounces of lean protein foods per day in a 2,500 calorie diet gets you pretty close to the RDA, and it can provide a plethora of health benefits. According to research, it not only helps you build strength and muscle, but it also helps you maintain bone mass as you age or try to lose weight.

When it comes to losing weight, protein gives your metabolism a much-needed boost and aids in the burning of those not-so-needed calories. According to research, it regulates ghrelin, also known as your hunger hormone, while also producing other hormones that help you feel full faster. Protein can help lower your blood pressure as well as your risk of cardiovascular disease, depending on how much you eat.

Where Can I Find The Best Proteins For Men?

Lean beef, pork, veal, and lamb are all excellent choices. Aside from being high in protein, they are also high in Vitamin B and D, as well as zinc, iron, magnesium, niacin, phosphorous, potassium, and selenium thiamine. They also contain leucine, an amino acid that is essential for the development, repair, and maintenance of muscle and bone tissue.

According to the American Heart Association (AMA), two to three servings of fish or seafood per week are recommended.

Most cold-water fatty fish, such as salmon, tuna, mackerel, sardines, trout, anchovies, and herring, promote both brain and heart health because they're mineral-rich and high in Omega-3s, polyunsaturated fatty acids that our bodies can't produce on their own. Two of those Omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are excellent for improving and maintaining cardiovascular health, and research suggests they may be useful in the treatment of mood disorders.

Choose skinless chicken, turkey, or duck as your poultry. While high in protein, vitamins, and minerals, these most delectable of poultry outperform red meat because they're leaner and contain significantly less saturated fat. White poultry meat is a great way to keep the pounds off if you want to stay lean and mean.

Meat and fish may not be your cup of tea. There are, thankfully, other protein options. Consuming 3 cups of dairy per day can help promote bone health and reduce muscle loss as you age. We recommend dairy products such as cheese, yogurt (especially Greek yogurt), and low-fat milk, which are high in complete protein as well as calcium, phosphorus, and vitamins A, B2, B12, and D.

Nuts, the majority of which are the seeds of certain fruits, also contain high levels of protein. Nuts such as almonds, walnuts, and pistachios are high in both protein and fiber. Brazil nuts contain almost ten times the RDA's Daily Value of selenium. Selenium is an antioxidant that increases thyroid hormone metabolism, fights cell and tissue damage, and reduces oxidative stress in your body.

Legumes, which include beans, peas, and lentils, are another good option. True, they are classified as vegetables, but they are plant-based proteins that are low in total fat and high in fiber, folate, iron, potassium, phosphorus, zinc, and B vitamins. Edamame (or soybeans), chickpeas, lentils, kidney, black, pinto, and navy beans are all excellent go-to beans that can not only help lower total and LDL cholesterol levels, but also potentially cover half of that ideal plate mix you're aiming for.

What Are the Most Beneficial Fruits and Vegetables for Men?

First, a quick primer on this dynamic duo. Aside from their botanical differences, there isn't much that distinguishes the two groups: fruits are plant parts that develop from a seed-containing flower, whereas vegetables are plant parts that develop from other edible parts of the plant. Some people believe that vegetables are healthier than fruits because they contain more natural sugar and thus have more calories.

Others argue that fruits are better for your diet and have a higher caloric content.

You're good as long as they cover half of your plate. According to research, the vitamins and antioxidants found in fruits and vegetables can help reduce the risk of certain cancers. They can also control, if not lower, blood glucose and insulin levels, as well as significantly reduce the risk of cardiovascular disease and eye and digestive problems. Remember that increasing your intake of both food groups can help you avoid gaining weight or even assist you in losing weight.

A 2,500-calorie diet should include between 3 and 3.5 cups of vegetables per day, as well as 2 cups of fruits. What are the healthiest vegetables and fruits to put in those cups? Almost all of them are nutritionally dense.

Why Should You Eat The Rainbow?

Colors in produce are caused by phytochemicals, also known as phytonutrients (natural plant pigments), which reflect visible light. They aid in determining the antioxidant activity of vegetables. Even more intriguing, a difference in color between two of the same fruit or vegetable may result in a difference in antioxidant, mineral, and vitamin values.

The Best Green Vegetables And Fruits

Green is widely regarded as the gold standard of vegetables. Dark green, leafy vegetables, which get their color from the phytochemical chlorophyll, are high in fiber, folate, potassium, testosterone boosters such as boron and magnesium, calcium, iron, and vitamins A and E. They are also high in Vitamin K, which can help fight inflammatory diseases and protect against osteoporosis.

Both leafy and cruciferous green vegetables (broccoli, cauliflower, cabbage, collards, arugula, and Brussels sprouts) contain multiple carotenoids, which are more commonly associated with producing the colors red, yellow, and orange. According to research, carotenoids can protect cells and act as anti-cancer agents in the early stages. Cruciferous vegetables have the added benefit of being high in glucosinolates, which are sulfur-containing compounds linked to a lower risk of colorectal and lung cancer.

We haven't forgotten about the emerald cousins of vegetables. Fruits contain many of the same vitamins, potassium, folate, fiber, and phytonutrients as vegetables. Some, such as green apples, also contain pectin, a fiber source that aids in digestion and promotes the growth of beneficial gut bacteria. If you're looking for some healthy fat in your diet, avocado is one of your best bets. It's high in monounsaturated fatty acids, or MUFAs, which have been shown in studies to lower the risk of cardiovascular disease.

The Most Delicious Red Fruits And Vegetables

The color red is frequently used to indicate a warning or high alert. In the case of vegetables and fruit, the opposite is true; they are welcome additions. Naturally red produce, such as kidney beans, cabbage, bell and chili peppers, and tomatoes, can literally be a sight for sore eyes, as they help protect against cataract development and age-related macular degeneration.

These scarlet goods contain the phytonutrients lycopene and anthocyanin, as well as immune system boosters like Vitamins A and C, potassium, and folate. Lycopene, the top carotenoid found in red produce, has heart-healthy properties that can reduce the risk of cardiovascular disorders, according to research. It can also provide some sun protection for your skin, and, as previously mentioned with carotenoids, it is effective in reducing cell growth that can lead to prostate, bone, or lung cancer.

Anthocyanins, flavonoid antioxidants found in foods such as red onions, beets, and red grapes, provide similar benefits to lycopene. They are also known to have antibacterial, anti-diabetic, and anti-inflammatory properties, and studies show that they can effectively combat neurodegenerative disorders such as Parkinson's and Alzheimer's.

We recommend red radishes and grapefruit to get more Vitamin C in your diet. Radishes contain compounds that help your liver and stomach detoxify and heal from damage, as well as help your kidneys flush out toxins. Grapefruit, on the other hand, is arguably the go-to fruit for weight loss. They also contain the compound furanocoumarins, which has been shown in one study to promote bone health and protect against oxidative stress and tumors.

The Best Yellow And Orange Fruits And Vegetables

Naturally colored orange and yellow produce contains many of the same phytochemicals as their scarlet brethren, such as lycopene, flavonoids, Vitamin C, and potassium. They also contain carotenoids such as lutein and zeaxanthin (both of which are found in dark green, leafy produce), as well as alpha- and beta-carotene. If the two carotenes and "carotenoid" sound similar to "carrot," you've got a good eye, because that's the vegetable where they were first identified. According to research, all four carotenoids effectively promote eye health, including combating night blindness and lowering the risk of age-related macular degeneration.

Alpha- and beta-carotene combine to form provitamin A, which is beneficial not only to the eyes but also to blood pressure, the risk of certain cancers and heart disease, stimulating the immune system, and regulating hormone metabolism.

These nutrients, as well as lutein and zeaxanthin, are abundant in yellow beets, tomatoes, sweet and yellow-fleshed potatoes, and the always-delicious corn. Because potatoes and corn are high in carbohydrate starch, some dieticians recommend including them in your grain intake. They are, however, high in resistant starch and fiber, both of which, according to researchers, contribute to bone and digestive health as well as anticancer and anti-diabetic properties.

There are a plethora of carotenoid-rich produce options if you're looking for testosterone support. Citrus fruits, such as oranges and lemons, contain Vitamin C, which is good for blood flow and, according to research, can keep your T levels high by lowering cortisol levels. Bananas are high in bromelain, magnesium, and potassium, all of which have been shown in studies to effectively maintain or boost testosterone levels. Some may think we're out of our gourds for recommending pumpkin, but its seeds are high in fiber and zinc. Zinc not only modulates normal T levels, but it can also improve sperm quality and fertility.

The Best Blue And Purple Fruits And Vegetables

Blue or purple-colored sugary snacks? We regret that we are unable to recommend them. Vegetables naturally colored in those same hues? We cannot recommend them highly enough. Blue and purple produce, like their reddish cousins, get their vibrant or dark colors from anthocyanins. Furthermore, they are high in polyphenols, which can help lower blood sugar levels – an especially important benefit for those at risk of type 2 diabetes.

Flavonoids have been shown to improve vascular function and cognitive behavior. Blue and purple berries, which include blueberries, blackberries, acai berries, elderberries, mulberries, and even less "purple" berries like strawberries, are considered "brain food" because studies show they can inhibit damage caused by cerebral ischemia and improve brain functions like memory, learning, and problem-solving.

Blue and purple vegetables have just as many health benefits as green vegetables. In addition to increasing blood flow to the brain and lowering blood pressure, eggplant contains scopoletin, a phytonutrient that researchers believe can help reduce stress and depression. Purple sweet potatoes and cabbage are your violet-hued victors if you prefer to load up on disease-fighting antioxidants. According to the findings of one study, purple sweet potatoes had significantly higher concentrations of anthocyanins and phenolic acids than white potatoes. Another study found that purple cabbage had antioxidant levels that were more than four times higher than green cabbage.

The Best White Vegetables

White fruits and vegetables may appear deficient in phytochemicals known as anthoxanthins, which give them their pale color. Nonetheless, they are rich in phytonutrients, minerals, and vitamins, and their health-promoting properties are numerous. A population-based Dutch study of over 20,000 adults found that only white produce was associated with a lower risk of stroke over a 10-year period. Even more surprising, adults with a high intake of white fruits and vegetables had a 52% lower risk of stroke than adults with a low intake.

Which white produce stands out among the colorless crowd? Despite its small size, garlic should be near the top of any list. Garlic, which is commonly used as a flavoring, is high in calcium, copper, iron, manganese, phosphorous, potassium, selenium, thiamin, and vitamins B and C. Furthermore, crushing it yields allicin, an oily phytonutrient with anti-inflammatory properties that can aid in the treatment of degenerative joint disease, also known as osteoarthritis.

White pomegranates are an excellent addition to any meal. Pomegranates, which are high in hydrolyzable tannins, are another valuable ally in the fight against inflammatory arthritis. Mushrooms, on the other hand, are a drab produce that raises the bar in terms of providing health benefits. According to research, mushrooms can help you not only fight inflammation and hypertension, but also lower your cholesterol and protect your liver.

What Portion of Grains Should Men Consume?

Grains, also known as cereals, are small, dry, and hard edible seeds from the Poaceae grass family of flowering plants. There are numerous cereal grain varieties, such as rye, barley, millet, and sorghum, as well as the most widely cultivated and consumed cereal crops, such as maize (corn), wheat, oats, and rice. Grains are considered global food staples, which means they are a constant component of people's daily diets.

Grains are a good source of carbohydrates, which provide energy along with the other macronutrients protein and fat. Carbohydrates are, in fact, the primary energy source for your brain and muscles. However, their reported properties have become a source of contention.

Not All Grains Are Equal, Nor Are They Bad

In recent years, a flood of low-carb, gluten-free diets has led many people to believe that grains are bad for you and should be avoided. Some common misconceptions about grains include the fact that they can negatively affect your blood glucose and insulin levels, that they can be a source of antinutrients, which are compounds that can block your body's absorption of nutrients and promote inflammation, and that their carbs are calorie-dense and fattening.

Grains are classified into two types: whole grains and refined grains. Whole grains are by far the healthier option of the two. They're high in B vitamins, fiber, and nutrients like magnesium, iron, selenium, zinc, manganese, and phosphorus. Whole grains should account for at least half of your total grain intake, according to the USDA (which, for adult males, ranges between 6 and 8 ounces).

The nutritional value of both subgroups is determined by the anatomy of grains. Whole grains contain the entire grain seed, also known as the grain kernel, which is made up of the bran, endosperm, and germ. The bran is a fiber-rich outer layer that protects the seed and contains B vitamins and trace minerals. The endosperm is the starchy middle layer of the seed that provides carbohydrates, some B vitamins, and protein for energy production. The germ, which nourishes the seed and is high in antioxidants, Vitamin E and B vitamins, unsaturated fats, and phytochemicals, is at the heart of the plant.

Whole grains have been shown to have numerous health benefits. According to a 2016 study published in the BMJ, whole grains are associated with a lower risk of chronic diseases such as cardiovascular disease and cancer, as well as premature death. According to a 2020 report published in the Journal of the Academy of Nutrition and Dietetics, substituting whole grains for refined grains can improve cholesterol levels, blood sugar control, and inflammation.

And what about the debate over ant nutrients? Gluten, tannins, lectins, phytates, oxalates, and protease inhibitors do protect living plants from bacterial disease. However, there is some debate about whether these compounds can significantly reduce the nutritional value of plant foods or prevent your body from absorbing those nutrients.

Because there is insufficient empirical evidence, not all scientists and medical professionals are ready to swallow such statements. However, concrete research indicates that antinutrients such as phytates and tannins are more beneficial to your health because their antioxidant properties prevent free radicals from causing cell damage in your body.

If you're concerned that the antinutrients in your grains may be more harmful than beneficial, there's a simple solution: You can either soak the grains in water overnight or cook them on high heat. (Boiling is the most efficient method.) There are other options, such as sprouting and fermentation, but the first two are faster and easier.

When it comes to claims that grains and their carbs cause weight gain, the same can be said about eating too much of anything. Whole grains do not make you fat. In fact, a 2007 study published in the European Journal of Clinical Nutrition found that higher consumption of whole grains in test subjects was associated with a lower BMI and a lower risk of obesity.

There's more to blaming the carbohydrates in grains for your expanding waistline. You're better off blaming the sugar and calories found in "indulgent" refined grain sources like pizza, cookies, donuts, and other sweet treats, rather than "staple" refined grains like white bread and flour, pasta, and white rice.

Grains That Have Been Refined Do Not Always Mean Better Grains

When you read or hear the word "refined," you immediately think of "improved," "perfected," or "enhanced." That is the goal of refined grains. However, what distinguishes refined grains is that they have been processed or milled, which means that the bran and germ have been removed. Only the carbohydrate-rich endosperm remains. That, and a lot of now-empty calories. Doesn't appear to be "improved," does it?

Milling the grain has some advantages: it is easier to prepare and digest, has a finer texture, and has a longer shelf life. However, such refinement has a cost; processing removes half to two-thirds of a grain's most nutritious elements, including B vitamins, selenium, Vitamin E, iron, and dietary fiber.

Many refined grains are "enriched" to compensate for nutrient loss, which means iron, thiamin, riboflavin, folic acid, and niacin are added back after processing. Fiber, on the other hand, isn't, and a lack of fiber in your grains isn't good.

The National Academy of Medicine recommends that adult men under the age of 50 consume 38 grams of total fiber per day, and males 50 and older consume 30 grams. Unfortunately, Americans already consume far less than that, averaging between 10 and 15 grams per day. So, if you eat grains or other low-fiber foods, you may increase your chances of constipation, weight gain, and heart disease, as well as reduce your protection against colorectal cancer.

Finally, the satisfaction provided by these grains is as fleeting as that full feeling in your stomach. Refined foods are so easy to digest that your blood sugar levels spike quickly, then crash, leaving your body thinking it's hungry again. Before you know it, that rollercoaster-like rush of fullness and energy is gone, and you're reaching for another piece of bread.

Where Can I Find The Best Whole Grains For Men?

There is no such thing as a bad whole grain; their minerals and vitamins make them nutrient powerhouses. Nonetheless, we'll select our top six favorites and highlight some of the health benefits that each offers.

Oats: A gluten-free option high on the list of popular whole grains, oats are high in antioxidants and nutrients, including a super-soluble dietary fiber called beta-glucan. This fiber is known for delivering where it counts the most and can lower your LDL and total cholesterol levels.

Teff: Another gluten-free cereal grain, teff (or tef) is an ancient crop that contains the highest iron and calcium among other cereals, meaning it’s great for boosting your circulation and promoting bone development and protection, respectively. It’s also a terrific source for all amino acids, most notably lysine, which can reduce both hypertensive individuals’ blood pressure and your levels of the stress hormone, cortisol.

Barley: This grain is at its wholesome best when it’s hulled, meaning only its tough, inedible outer husk is removed. (Pearl barley is more common and quicker to cook with, but its bran layer has also been removed, making it less nutritious and no longer a whole grain.) A half-cup of the hulled grain contains almost your entire recommended daily allowance (RDA) of the trace mineral manganese and nearly half your daily allowance of Vitamin B1 (thiamine), both of which are significant contributors in effectively regulating your glucose metabolism.

Freekeh: A type of roasted durum wheat native to the eastern Mediterranean and parts of North Africa, freekeh is harvested when the grain is young and green. While it is low in saturated fat, cholesterol, and sodium, it is high in protein, fiber, calcium, magnesium, and B vitamins. It's also high in the trace mineral zinc, which studies have shown helps men produce testosterone and is necessary for male fertility. Further research suggests that zinc may be beneficial for men suffering from erectile dysfunction.

Corn: Wait a minute, isn't this a vegetable? Corn (also known as maize) fits the definition of one. Corn kernels, on the other hand, which are used to make popcorn, contain the germ, bran, and endosperm in their entirety. Combine that with the fact that it is the most cultivated and consumed food staple on the planet, and you have whole grain royalty on your hands. Corn, in addition to being high in essential minerals, B vitamins, and Vitamin C, is also high in lutein and zeaxanthin, carotenoids that have been shown in studies to help prevent age-related macular degeneration.

Rice: All rice begins as a whole grain, but you'll want to stick with unrefined varieties, such as white rice. As a result, depending on your personal preferences and health goals, we recommend wild or brown rice. Cooked wild rice (which, technically, is a marsh grass rather than a grain) has 30% fewer calories and 40% more protein than its brown-colored counterpart, and it's the clear winner when it comes to disease-fighting antioxidants. (It has more than 30 times the activity of white rice.) However, if you're looking to improve bone development and metabolic function, brown rice has six times the manganese as wild rice.

Remember that there are numerous other whole grains to choose from, such as wheat, rye, millet, farro, sorghum, and bulgur (or cracked wheat). There are also "pseudo cereals," which are plants that produce seeds or fruits that are eaten as grains, such as amaranth, wattleseed, buckwheat, and everyone's favorite superfood, quinoa. Each of these grains is unique, with its own set of nutrients, vitamins, and minerals in varying degrees. All, however, are nutritious choices that deserve a place on your plate. (Just not all of them at once, please.)

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