Everyone benefits from a nutritious, balanced diet. Certain foods and nutrients, however, provide exceptional benefits for men. The way you eat throughout your life can help predict how well you age and fight diseases and can lead to more youthful appearance and behaviors, according to the American Dietetic Association, or ADA. Foods that promote healthy weight management are important for preventing obesity-related health conditions and abdominal fat accumulation, which men are more prone to than women.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, or nutrients that support your body's ability to resist and heal from infections and disease. The antioxidant lycopene, which is prevalent in tomatoes and tomato products, promotes prostate health. The ADA recommends that men eat at least two cup of fruit and 2.5 cups of vegetables daily and tomatoes at least once per week. As fiber and water-rich foods, fresh fruits and vegetables promote digestive health and appetite control. Replacing high-calorie, low-nutrient foods, such as candy and potato chips, with fruits and vegetables provides a useful way of managing your calorie intake. Additional nutritious varieties include berries, citrus fruits, leafy greens and broccoli.
Fish
Fish is a valuable source of protein and contains less saturated fat than fatty meats. Cold-water fish, such as salmon, herring, halibut, lake trout, flounder and sardines, provides omega-3 fatty acids -- essential fats linked with positive heart-health and brain function. A low-fat diet including omega-3 fatty acids from fish has been linked with a reduced risk for prostate cancer, the University of Maryland Medical Center reports. For heightened benefits, routinely choose baked, grilled, broiled or poached fish instead of red, fried or processed meats.
Whole Grains
Whole grains provide rich amounts of glucose, your body's main dietary source of energy. Since whole grains contain all parts of the grain, they also provide more fiber, antioxidants and other nutrients than refined grains, such as white flour. The ADA recommends that men eat at least five 1-oz. servings of whole grains daily and choosing whole grains in place of refined grains. Nutritious examples include oats, barley, brown rice, wild rice, quinoa and air-popped popcorn. When purchasing breads, pasta and cereals, check ingredient lists on the packaging to ensure that whole grains account for the main ingredients.
Plant-Derived Fats
Most fats reaped from plant sources -- including nuts, seeds, vegetable oils -- are unsaturated. The ADA recommends limiting saturated fat sources, such as high-fat cheese and butter, which may increase your risk for obesity and heart disease. Instead, opt more frequently for plant-derived fats. Flaxseed, walnuts and canola oil provide the added benefit of omega-3 fatty acids. Wheat germ, sunflower, safflower oil, nuts and seeds also provide rich amounts of the antioxidant vitamin E. Snack on pistachios or sunflower seeds instead of corn chips and add avocado slices instead of mayonnaise or cheese to burgers and sandwiches.
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