Nine key foods for men

Nine key foods for men

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Nine key foods for men

Keep these foods at the top of your weekly shopping list for lasting good health.


Selecting my top nine foods to support men’s health was not an easy task as each food has different nutrients that may benefit the body and promote health. After much consideration, here are my top nine key foods for men.

  1. Tomatoes: These fruits (yes, they are a fruit) are important for men because they contain lycopene, a powerful antioxidant that is linked to a decreased risk of prostate cancer. Tomatoes that have been processed are the best choice as they contain more lycopene; try canned tomatoes in a pasta dish or a chicken parmigiana.

  2. Yoghurt: This dairy source has so many health benefits, including being a source of probiotic, which keeps your gut healthy and helps metabolism and immune function. Yoghurt is a great source of dairy for healthy and strong bones, which helps to prevent osteoporosis (no, it is not just an older person’s disease). There is increasing evidence that dairy can reduce the risk of cardiovascular disease, high blood pressure, type 2 diabetes, and some cancers. Selecting low- or no-fat sources will help your waistline, but the most important factor is getting enough dairy for your health.

  3. Wholegrains: Wholegrains such as brown rice and pasta, quinoa, and couscous act as prebiotics to the probiotics in your gut — in other words, they feed the good bacteria in your gut to make sure they stay healthy and well. Wholegrains are important for your body to get B vitamins, which helps it to make red blood cells as well as use the energy you eat.

  4. Fish: Eating fish two to three times a week, with a serving equal to 100g of fish, is giving your body a headstart on everyone else. Fish contains many important nutrients, including omega-3, which supports a healthy heart as well as improving your mood.

  5. Rainbow of vegetables: Why not a specific vegetable? Each vegetable is important in a different way and provides your body with different nutrients, phytochemicals, and antioxidants that support the healthiest you. No one vegetable is the miracle vegetable, and when you eat a variety of vegetables of different colours, you are providing yourself with more factors that can help prevent many cancers and support your immunity. Vegetables in all forms are a great low-energy food with lots of fibre, which helps you to feel fuller for longer. When you include vegetables to make up around half of your meal, you are less likely to overeat. Being a healthy weight not only makes you feel good, but also avoiding the dreaded ‘beer belly’ reduces the risk of heart disease.

  6. Bananas: I selected this fruit because it is already packaged, does not require washing, and is ready to eat. This fruit is a great source of soluble fibre and potassium, which helps your blood pressure to stay at a healthy level.

  7. Nuts: A small handful (30g) of nuts a day is a great snack that has lots of healthy fats to help healthy cholesterol types (more of the good and less of the bad) in your body. The fibre and protein in nuts helps you to feel fuller for longer, so you won’t be as tempted to reach for the doughnut or muffin in the office kitchen. Nuts also contain magnesium, a nutrient that may decrease your risk of type 2 diabetes.

  8. Oats: A timeless breakfast choice that has not lost its importance to your health, oats contain three types of fibre — soluble, insoluble, and resistant starch. The resistant starch helps to make you feel fuller for longer, while soluble fibre helps lower your ‘bad’ cholesterol, and insoluble fibre keeps you a regular, healthy customer to the bathroom. Being regular is important for more than comfort; it may also prevent cancers such as colorectal cancer.

  9. Legumes: It is true what they say: ‘Baked beans are good for your heart; the more you eat, the more you …’ Legumes are a great meat alternative that also have an added benefit of containing all three types of fibre — the many benefits of this include promoting healthy cholesterol and improving how your body controls the levels of glucose in your blood. Legumes can help with weight management and can also reduce the risk of diabetes, some cancers, and heart disease. 


Give these foods a try to set your body up to take on the world and promote long-term health for your best and healthiest version of you!

Ashleigh is an Accredited Practising Dietitian who holds a Master of Nutrition and Dietetics and a Bachelor of Human Nutrition. She is also a qualified personal trainer and group fitness instructor and has been working in the fitness industry for more than 10 years. Prior to this, Ashleigh was an elite gymnast and rock climber. She is passionate about helping others achieve their highest quality of life possible through exercise, mental health, and nutrition. For more information visit

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