10 Healthy Eating Habits to Improve Men's Nutrition at Any Age

Written by Maxcine Watson, Life & Fertility Coach

Maxcine Watson combines her expertise as a Certified Life Skills Coach and an International-Level Professional Coach with her strong advocacy for quality fertility care. She helps men and women navigate their fertility journey towards parenthood.

Men's health often takes a back seat until problems arise, but it's essential to understand the potential risks and actively work to prevent them. Staying silent or ignoring health concerns makes the situation more challenging. There is no better time than now to increase awareness around this topic. Men taking charge of their health by choosing better eating habits isn't just about feeling better today, but securing a healthier life tomorrow.

According to the 2023 Interactive Summary Health Statistics for Adults on the U.S. Centers for Disease Control and Prevention (CDC) website, almost 15% of the men surveyed are in fair to poor health.

When we look at these results, it's clear that men (even as they age) face substantial challenges regarding their health. Heart disease continues to claim many lives, and conditions like diabetes, high blood pressure, and prostate issues are common concerns. These conditions are always linked to lifestyle habits, including diet and nutrition.

A balanced diet is essential in preventing health issues as men age. It contributes to overall well-being and enhances life quality. Eating well helps men avoid illness and keeps them feeling their best, maintaining energy levels, and enjoying life more fully.

The benefits are profound when there is a commitment to a healthier lifestyle. There are noticeable improvements not just physically but mentally as well. Healthy eating can improve mental wellness by supporting brain function and mood regulation.

However, switching to a new way of eating isn't always easy. Talking to a healthcare professional is your first step. They may suggest you change the way you cook. For example, when preparing meals, the goal is to work with foods that are low in processed ingredients and loaded with nutrients. It may take some creativity, but a little planning goes a long way to help men of any age improve their health.

Nutrient-packed foods that power men's health

Some foods pack a real punch when it comes to nutrients that benefit men's gut health. Probiotics are live microorganisms (bacteria or yeast) that improve digestion while boosting the immune system. They are found naturally in fermented foods like apple cider vinegar, yogurt, kefir, kimchi, fermented cassava, green olives, and sauerkraut.

Prebiotics are parts of food that the body doesn't digest but are microorganism-friendly. Prebiotics trigger the growth of the "good" germs in the gut. It is found mainly in foods like soybeans, onions, garlic, cocoa, avocado, bananas, and oats. You can also discover both probiotics and prebiotics in the form of supplements.

Omega-3 fatty acids are known for their heart health benefits, and fish like salmon, trout, and mackerel are loaded with them. Adding these to your diet is excellent for cardiovascular wellness and keeping your heart in shape. Other body parts that benefit include the brain, retina, and sperm.

Leafy greens and cruciferous vegetables, such as callaloo, spinach, kale, bok choy, and broccoli, might not be the first thing you consider adding to your meal. Still, they're full of fibers, vitamins, and minerals that help detoxify your body and boost immunity. It's a simple addition with a big impact.

The next category of foods that you should include in your meals is lean meat proteins like chicken and turkey, as well as plant-based options such as beans and lentils. Foods like these are necessary for muscle maintenance and overall physical strength, providing the energy you need without the extra fat.

Don't overlook the power of nuts and seeds in your diet. Almonds, walnuts, and flaxseeds are great examples of healthy fats and proteins that you can add to salads, baking, and desserts. Nuts are also an easy snack to keep on hand.

Another food source to include in a healthy diet is the addition of grains and starches like rice, potatoes, quinoa, oats, and whole-grain breads, which provide a steady energy source, support digestion, and help maintain balanced blood sugar levels when paired with fiber, protein, and healthy fats. These complex carbohydrates are rich in essential nutrients such as B vitamins, iron, and magnesium, which are crucial for metabolism and muscle function. Including a variety of these foods promotes satiety and supports overall well-being, especially for active individuals or those with physically demanding routines.

For men of any age, portion control plays a key role in getting the benefits of these foods without overdoing calories. A general guideline is to include 1 to 1.5 cups of cooked grains or starchy vegetables per meal—roughly the size of a closed fist or cupped hand. More active men or those with higher caloric needs may benefit from 2 to 2.5 cups per meal. Balancing these starches with other healthy ingredients helps create a nourishing, energy-sustaining plate suitable for long-term health and vitality.

Finally, berries and fruits like oranges boast antioxidants that combat the daily grind of stress and environmental damage. Incorporating these in your meals or as snacks can offer you that extra defense and vitality.

These foods aren't just trendy, they're practical and packed with goodness that supports your health goals. Making a conscious effort to include these nutrients daily will enhance your physical health and keep your mind sharp and focused.

Inexpensive ways to jump-start your diet

With food prices constantly increasing, it is hard to maintain nutritional goals when healthier options like organic produce and grass-fed meats are sometimes pricer than their alternatives. The cost of being healthy can take a big chunk of money out of your wallet.

Don't fret. I have a few simple solutions to help you remain focused on your goals while keeping you from breaking the bank. Using these methods in conjunction with exercise can help you see noticeable results.

Here are 10 powerful eating and food shopping habits to incorporate into your new routine that nourish the body without blowing the grocery budget:

1. Clean out your freezer, fridge, and pantry

Taking on a new cooking regime is a noble task, especially if you tend to eat out more often. Let's start with a clean slate, eat up leftover meals, or toss them in the trash.

If a few cans of chickpeas are in the cupboard without a recipe, you can roast them, include them in a stew, or donate them to the local food bank.

However, if you can't find it in your heart to throw away unopened food items, cook up a feast while hosting a family gathering. And don't be shy in telling them your reason for doing so. They may surprise you by appreciating that you would rather share the surplus food than discard it.

2. Create weekly meal plans

Meal plans are easy to stay on budget because you'll only purchase what's needed to prepare specific meals. Which means less food goes to waste. Remember to keep the plans balanced by incorporating healthy portions of all food groups. Download examples from search engines like Google and Pinterest, or create your own by designing with creative tools like Canva and Adobe.

3. Include a meatless menu 1 day a week

I'm a veggie lover! Hearty salads, vegetable juice blends, and even veggie lasagna are at the top of my list on meatless Mondays. When they're in season, I like to use affordable produce to pair with another dish or have on its own as the main course. You can find an endless supply of tasty meatless recipes online. Some would even include meat alternatives to balance out the proteins. Social media/video-sharing platforms like YouTube, TikTok, and Instagram also showcase videos of some of the world's craftiest dishes from popular chefs.

4. Make a shopping list and check flyers

Once you create a meal plan, you already have the bulk of your shopping list. Anything else would be regular staples from around your kitchen. Take a moment to look at the weekly flyers from your grocery store to note if those items are on sale. Buy items only in bulk when you need them. Otherwise, they'll take up space.

If you have more time to prepare your meals and a lot of storage space in your fridge and freezer, try 'batch cooking.' You'll prepare large amounts of food items assembled into customized weekly meals.

5. Load up on produce before heading to grocery shelves

Upon entering, many supermarkets display fresh produce, like lettuce, peppers, grapes, and nectarines, against the wall, kept in temperature-controlled environments. This area should be your first stop when filling your shopping cart. Not only is this option a great tip, the Canada Food Guide recommends it. Look for locally grown, in-season fruits and vegetables. These foods taste fresher and have a longer shelf life as they are usually farm-to-table shortly after harvesting.

6. Don't grocery shop with children

If you have an opportunity, refrain from grocery shopping with the children! Children do not have the patience or the willpower not to want everything their eyes come in contact with inside the store. Rightfully so, they tend to get excited when they see their favorite items on display. To keep everyone happy, give kids visibility on the shopping list by letting them pick out a few nutritious and fun items. This way, kids feel a sense of pride knowing they are making good health decisions.

7. Don't go shopping when you're hungry

Similarly to the previous tip, shopping when hungry is not advisable. Studies show that making purchases on an empty stomach leads to an increase in impulse buying, which increases your spending. Eliminate this problem by not shopping at meal times and sticking closely to your grocery list.

8. Be aware of emotional eating triggers

Sometimes, comfort foods provide a temporary fix when life isn't going our way. Consuming these foods when your emotions are at an all-time high is called emotional eating. But this isn't always the best way to handle stressful situations. It's better to redirect your energy to other activities like exercising, doing housework, or participating in creative hobbies.

9. Buy less ready-to-eat entrees and meal kits

Although pre-made meals look appetizing with the fancy packaging and great marketing, they're often loaded with preservatives, sugar, and high amounts of sodium. Reduce your intake by finding healthier options or learning to recreate them yourself. Most, if not all, the ingredients you can find in the local grocery store.

10. Share your progress

Let family and friends know that you are changing how you eat. They might have suggestions to help with your transition. Not keeping it a secret could motivate them to make better decisions about their health.

Nonetheless, keeping them up-to-date helps them prepare foods with your diet in mind if you should ever visit or dine together at a restaurant.

Incorporate health-boosting foods into everyday life

Transitioning to healthier nutrition doesn't need to be daunting or restrictive. It's about making small, sustainable changes that can have a substantial impact over time. Meal planning is a great option. Taking a little time each week to lay out balanced meals can save time and ensure you get more essential nutrients.

Swapping out unhealthy choices for better ones is a great start. Replace potato chips with a handful of dry-roasted or raw nuts, or swap some white rice with quinoa or barley. It's making those minor tweaks that fit smoothly into your life without depriving you.

Incorporating superfoods doesn't need to be complicated, either. A sprinkle of seeds in your morning yogurt or a handful of berries can seamlessly add a health boost to your regular meals. Convenience is key; keep fruits washed and within reach and have veggies ready to take with you on the go.

Bottom line

Staying motivated is crucial. Create healthy eating habits that you enjoy. Perhaps it's a weekend cooking spree you look forward to or a new recipe every week to spice things up. Trying out quick recipes can also make a big difference. A grilled salmon, paired with steamed greens or a quinoa salad with grilled chicken, isn't just nutritious; you can make this dish in under 30 minutes. Explore recipes that excite your taste buds and motivate you to stick with them.

In truth, everyone can include some or all of these habits to improve their overall health. The goal is to cultivate a lifestyle where eating well becomes a natural, enjoyable routine and not a chore. Contact me if you need support integrating any of these healthy changes.

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Read more from Maxcine Watson

Maxcine Watson, Life & Fertility Coach

Maxcine Watson passionately supports better fertility care to improve reproductive health. She combines research-based information from her experiences with her unique coaching style. The result is a client-centered approach that ignites deeper personal awareness while targeting personal, professional, or parenting goals.

Her reach extends worldwide through her alliance with top fertility societies and professional medical organizations, which work together to form the foremost authority in advocacy, education, and protection for advancements in Reproductive Medicine and Assisted Reproductive Technology.

Maxcine is a Certified Life Skills Coach, an International-Level Professional Coach, and a reproductive health professional.