Men, like women, require a variety of healthy foods and nutrients for optimum health and energy. Since men are typically larger and carry more muscle mass than women, they require more calories, carbohydrates and protein than women, according to the American Dietetic Association. Aim for a healthy, balanced diet that emphasizes fruits, vegetables, whole grains, lean protein sources and healthy, unsaturated fat. Limiting foods that may damage your health and increase your risk for disease is also important.
Fatty Meats
Fatty meats provide rich amounts of saturated fat -- a form of fat linked with increased risk for high cholesterol, high blood pressure, type 2 diabetes and heart disease. If you carry excessive belly fat, your risk for these conditions is increased. Since men are more prone to abdominal weight gain than women, according to Mayo Clinic endocrinology specialist Dr. Michael Jensen, limiting saturated fat in your diet is important. A meat-rich diet may also increase your risk for prostate and colon cancer. Meats particularly high in saturated fat include porterhouse and top sirloin steak, turkey and pork-based bacon, pork sausage, organ meats, fried chicken, luncheon meats and lamb.
Enriched Flour
Enriched flour stems from a whole grain. Unlike whole grains, however, enriched flour products lose valuable nutrient, fiber and protein content during food processing. The American Dietetic Association recommends that men opt for whole grains rather than refined grain products for improved fiber intake and energy levels and reduced risk for prostate and colon cancer. Common sources of enriched flour include enriched white and wheat breads, pasta and cold cereals and commercially prepared pizza crust, pie crust, cakes, cookies and pastries.
Fried Foods
Fried foods, such as french fries, onion rings, potato chips and doughnuts, often contain high amounts of saturated fat and trans-fats -- fats that have the ability to increase your LDL, or "bad," cholesterol, and reduce your HDL, or "good," cholesterol levels. While some trans-fats are found in meat, they are most prevalent in commercially prepared snacks and fried foods, according to MayoClinic.com. When dining in restaurants, choose fresher foods, such as a vegetable or fruit salad or steamed vegetables in place of fried appetizers, since it's difficult to determine the type of oil and ingredients restaurants use. When packaged fried foods, such as potato chips, tortilla chips or fried pastries, check ingredient lists and avoid those that list hydrogenated vegetable oil as an ingredient.
Added Sugars
Added sugars contribute "empty calories," or calories virtually devoid of nutrients, to assorted foods and beverages. According to Jensen, reducing your caloric intake is an important dietary step for reducing belly fat in men. Consuming excessive amounts of added sugars not only contributes calories -- it also leaves little room for foods rich in vitamins, minerals, fiber and protein. While consuming a modest amount of added sugars is unlikely to pose harm, limiting foods and beverages particularly high in empty calories is important. Examples of high-sugar, low-nutrient foods and beverages include candy, milk chocolate, frozen desserts, frosting, pancake syrup and regular soft drinks. When in doubt, check ingredient lists on food packaging and avoid those that list a form of added sugar, such as cane sugar, corn syrup, dextrose, maltose, fructose, honey or rice syrup, as main ingredients.
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