14 Power Foods For Men To Help Maintain A Healthy Weight

Medical Reviewed by Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition

Men have special dietary needs to meet their requirement for higher calories.  The diet for men should help them maintain their muscle mass and higher energy requirements. Power foods for men should be a blend of proteins, lean meats, carbs and fibre to keep them going.

You are what you eat. We all know that a healthy, balanced diet is best for both genders. Men and women require a different set of nutrients for their bodies to function well. Similarly, the health risks for men and women vary considerably and it is essential to take this fact into consideration while deciding the best diet that you should follow.

Why men need more calories than women

The major difference between the male body and the female body is that the muscle mass in the male body is higher than that of females. That is why eating the same food as your partner may not necessarily keep you fit and healthy.

Power foods for men should include lots of proteins and carbs. The calorie count also needs to be higher for them depending on their level of physical activity. Since they need more protein, they would require certain additional vitamins and minerals to digest it.

Here’s the list of power foods for men

 the balanced diet consists of a right amount of carbohydrates, protein, minerals and vitamins for men. Let us consider the best foods which are necessary for the men for their everyday activity.

The most essential power food for men is Protein. It helps you build and maintain hard muscle. All you guys should strive for about 30 grams of protein at each meal for optimal health.

1. Fish

Salmon is probably the best choices because they’re low in mercury, but are high in omega-3 fats, which can help lower your risk of diabetes and heart disease.

2. Chicken

Chicken breast is fantastic because it is super lean. It is an excellent source of low-fat protein. Protein helps your body to maintain muscle mass and also helps you to build muscle if you are participating in a strength program. Chicken breast is also a very good source of selenium, phosphorus, vitamin B6, and niacin.

3. Eggs

These guys are a nutrient powerhouse, providing an array of vitamins and minerals in addition to their high-quality protein (about 6 grams per egg). Don’t ditch the yolk, either. They’ve got omega-3s, vitamin D, vitamin B12, choline (to power your brain), and selenium (to boost your immune system).

4. Milk

Milk and dairy, in general, provides a convenient source of high-quality protein along with a nice dose of calcium and potassium.

5. Vegetables

When it comes to vegetables, the goal is to “eat the rainbow”. Aim for at least three servings per day, ideally more.

6. Leafy Greens

Green leafy vegetables’ health benefits include improving digestive health, maintaining weak eyesight, balancing cholesterol levels, enhancing youthful skin, treating anaemia, strengthening the scalp, fighting free radicals, supporting cardiovascular health, promoting weight loss, boosting energy levels, and increasing lifespan.

Salads are a great way to eat lots of vegetables at once, but you need a go-to base. You can’t really go wrong with dark leafy greens, but spinach, romaine, and kale are all great options. Toss them into your pasta, omelettes, and smoothies, too.

7. Broccoli and cauliflower

These cruciferous vegetables are an easy way to bulk up a meal with vegetables. Roast ’em up and eat them with your steak and potatoes, toss them in a salad, or chop them up and sauté into your pasta sauce.

Research shows that people who eat more cruciferous vegetables have a lower risk of prostate, lung, and colon cancer.

8. Carrots

Thanks to their amount of beta-carotene – the pigment that gives carrots their bright hue, carrots work to protect your brain. Their high dose of vitamin A is great for your eyes and skin, too.

9. Legumes

Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium.

They also contain beneficial fats and soluble and insoluble fibre A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol. So look for your favourites like kidney beans, black beans, chickpeas, and lentils are all great options.

10. Fruits

Fruits are just as important as vegetables, and you probably don’t eat enough of them. They’re packed with antioxidants, vitamins, and minerals, which all work together to keep your body humming along at its best.

11. Berries

Berries have amazing antioxidants that can help slow the decline in brain functions that occur with ageing. Men can easily add berries to a breakfast cereal, oatmeal, in a smoothie or eat as a snack.

12. Avocados

America’s favourite toast topper is actually a great source of healthy fat and fibre. Not only do avocados keep you feeling fuller longer, but they also contain electrolytes like potassium, making guac a great post-workout snack.

13. Tomatoes

Lycopene – the chemical that gives tomatoes their colour, protects your prostate and keeps your skin looking young.

14. Bananas

Bananas contain vitamin B6, which helps reduce stress, insomnia, and fatigue; magnesium, which helps strengthen your bones; and potassium, which lowers your risk of heart disease and high blood pressure. They are great to have on hand for quick breakfast add-ons and snacks.

If you are wondering how to incorporate these power foods for men in your daily life creatively and in a way that it makes your meals appealing, get in touch with our expert Possible Nutritionist. The first consultation is on us. 

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