Nutrition and wellness for men

The importance of adequate protein

Protein supports muscle maintenance and repair, especially important if you exercise. Men often need 1.6-2.2 grams per kilogram of body weight daily if training.

Good sources: lean meat, fish, eggs, beans, nuts, yogurt. Spread protein throughout the day rather than concentrating it in one meal.

Nutrition supporting heart health

Men have higher cardiovascular disease risk than women. Limit saturated fat, increase fiber, include omega-3 fatty acids (fish, flax, walnuts) and include plenty of vegetables.

Excessive sodium increases blood pressure. Alcohol and added sugar increase calories and can contribute to weight gain.

Practical nutrition strategies

Prepare meals at home more often than eating out. Restaurant and processed food contain more sodium and less nutritional density than home-prepared meals.

You do not need special supplements or expensive foods. Whole foods—vegetables, fruit, protein, whole grains—provide everything you need for health.

Sources