Nutrition for Men

Florence Adeyemo, Shane Emmanuel, Francis Bonilla

With busy lives consisting of early mornings and exhausted evenings, men often forget to think about what they eat. Ordering in or picking up fast food on the way home from work is a lot easier than passing by a grocery store and getting ingredients to make a healthy meal. Foods like burgers and pizzas are all at ones finger tips and now with fast food restaurants open 24 hours a day, it makes fast food that much more easier and accessible. Almost everyone can agree that it saves time and it tastes good but with improper lifestyles and diets, men are more prone to diseases as they age.

Lifestyle can be defined as a normal way of life of an individual, group or culture (Merriam-Webster Online Dictionary, 2009).The lifestyle that one chooses to live by will determine how healthy that person would be. Also, it can be predicted on how long a person lives, based on their present lifestyle. A healthy lifestyle consists of maintaining a physical, social and spiritual well being (Potter & Perry, 2009). If one of those determinants of a healthy lifestyle is not present or in proper state, this means that the individual is not living a healthy lifestyle.

Relating to the physical determinant of well being, without proper nutrition an individual would be considered as living an unhealthy lifestyle. As men age, they start losing muscle mass and their metabolic rate slows down. With an unhealthy lifestyle, these gradual body changes can affect a man’s liveliness and long-term health (Frost, 2009). Men are highly prone to diseases such as prostate cancer, high cholesterol, high blood pressure, osteoporosis, and hypertension and type two diabetes. One of the main ways of prevention of these diseases is a healthy nutrition.

Perspectives on a healthy diet seem to differ from place to place and depending on what resources you collect, you can have information that contradicts the other. The following is simply an overview regarding a healthy diet in order to optimize nutrition for men. In the world we live in, everything is fast pace and constantly on the go. Stopping in on fast food restaurants seems like the most convenient thing to do and it saves time compared to cooking up a homemade meal. However, the fast food life can be detrimental to your health. Most foods offered there do not provide a well balanced diet. A well balanced diet consists of fats, protein and fatty acids along with carbohydrates, vitamins, minerals, and most importantly water. “Studies have found that eating a well-balanced, nutrient-rich diet can help you avoid four of the top ten leading causes of premature death among men: heart disease, cancer, stroke and diabetes” (Inlander, 1998).

When considering fats it is important to note that there are different kinds. These fats can either benefit or harm the male body. The good fats are known as unsaturated. Unsaturated fats can be divided as either polyunsaturated or monounsaturated. Most often you can find this fat in plant based foods like corn, sunflower seeds, sesame seeds, and a variety of nuts. These foods promote the increase of good cholesterol which is typically known as HDL (Inlander, 1998). Most people often link cholesterol as bad but HDL is good for men because it clears plaque from arteries which promotes blood circulation for the whole body (The Heart, 2005). This in turn avoids high blood pressure which leads to hypertension. HDL also lowers bad cholesterol which is known as LDL.

When planning a diet also consider protein, vitamins and minerals. These compounds contribute to proper muscle function and maintain the male physique. Also consider adding ample amount of water to your diet. About two thirds of the average male is composed of water. “Every cell and organ in your body needs water to function. It serves as a lubricant surrounding your joints. It also regulates your body temperature and helps in digestion which keeps food moving through your intestinal tract” (Inlander, 1998). Balancing your diet will have a big impact on whether you’re healthy or ill. Regulating what you eat will have a positive reaction for men in society.

For a healthy and balanced lifestyle nutrition for men is something very important to consider. When men age, their metabolism starts to slow down and because of that, it is harder to stay healthy. With a healthy diet as well as a fair amount of exercise, men are able to stay healthy even through tough body changes. It is also important to stay away from fast foods. Fast food may taste good however it is very damaging to the male body. A healthy lifestyle contains eating a variety of fruits, vegetables, animal or vegetable protein, being physically active to maintain muscle mass and tone, reducing amounts of alcohol and refraining from smoking (Roy, Lundy & Kalicki, 2009). Living well is an option although it is something one must work for. In order to live a well and balanced life, you must choose to eat healthy.

For more information about men's nutrition visit:


Frost, R. (2009). Nutrition for men: Tips for eating well. Retrieved from

Inlander, C (1998). Men's Health and Wellness Encyclopedia. New York: Macmillan, Retrieved from

Lifestyle. (2009). In Merriam-Webster’s online dictionary (11th ed). Retrieved from

Potty, P. & Perry, A. (Eds.). (2009). Canadian Fundamentals of Nursing. Toronto:
Elsevier Canada

Rodgers, P. (2008). A healthy lifestyle is man’s best choice. Retrieved from's-health-articles/a-healthy-lifestyle-is-mans-best-choice-511657.html

Roy, H., Lundy, S.,&Kalicki, B. (2009). Tips for a healthy lifestyle for men. Retrieved from

The Heart (2005). More evidence of HDL benefits. Retrieved from