Healthy eating for men rests on the same basics as for anyone: plenty of vegetables, fruit, whole grains and beans, enough protein, healthy fats, and less salt, sugar, alcohol and processed meat. What changes is mostly quantity and focus. An average man needs about 2,500 calories a day, compared with 2,000 for an average woman, according to the NHS, and the saturated fat limit is higher too. The areas that tend to make the biggest difference for men are portion sizes, alcohol, salt, red and processed meat, weight around the waist and enough fiber. Small, steady changes in those areas, along with regular activity, protect heart health, blood pressure and blood sugar over the long term.
The basics in one table
| Area | Daily guide for adult men | Why it matters |
|---|---|---|
| Calories | About 2,500 kcal (varies with size and activity) | Keeping weight in a healthy range |
| Fruit and vegetables | At least 5 portions, more is better | Fiber, potassium, vitamins |
| Fiber | 30 g | Digestion, heart health, blood sugar |
| Saturated fat | No more than 30 g | LDL cholesterol |
| Salt | No more than 6 g | Blood pressure |
| Alcohol | No more than 14 units a week, spread over 3 or more days | Liver, heart, cancer risk, weight |
| Red and processed meat | Cut down to 70 g a day if you eat more than 90 g | Bowel cancer risk |
These figures come from NHS guidance on fats, salt, fiber and meat.
Portions and weight around the waist
Many men put on weight gradually through larger portions, regular takeaways, drinks and snacking in the evening. Fat stored around the middle is linked with a higher risk of type 2 diabetes and heart disease. A simple check is your waist-to-height ratio: the NHS advises keeping your waist to less than half your height. Measure around your middle, halfway between your lowest rib and the top of your hips, after breathing out.
To cut portions without feeling hungry:
- Fill half the plate with vegetables or salad.
- Make a quarter protein: fish, chicken, eggs, beans, lentils or tofu.
- Make a quarter whole grains or potatoes, about the size of your clenched fist for rice or pasta.
- Serve food in the kitchen rather than putting serving dishes on the table.
- Eat slowly and wait a few minutes before deciding on seconds.
Our guide to building a balanced meal shows the plate method in more detail.
Protein and muscle
Most men eating a varied diet already get enough protein. Spreading it across the day, with 20 to 30 g at each meal, is more useful than one large steak at dinner. Muscle mass naturally falls with age, and protein plus strength training is the best way to slow that. The NHS recommends strengthening activities on at least two days a week, alongside 150 minutes of moderate activity. Good sources include eggs, Greek yogurt, fish, chicken, beans, lentils, tofu and nuts. Our guide to plant-based protein covers meat-free options, and protein shakes are rarely necessary if your meals contain enough.
Heart health
Heart disease is a leading cause of death in men worldwide, and diet is one of the main ways to lower the risk:
- Swap saturated fats for unsaturated ones: olive or rapeseed oil instead of butter, nuts instead of crisps, oily fish instead of processed meat.
- Eat oily fish such as salmon, sardines or mackerel once a week.
- Cut salt by cooking from scratch, checking labels and using herbs and spices. Our tips on using herbs instead of salt can help.
- Eat more fiber from oats, beans, whole grains, fruit and vegetables.
Our guide to heart-healthy eating goes into more depth.
Alcohol
Alcohol adds calories, raises blood pressure and increases the risk of several cancers and liver disease. The NHS advises not regularly drinking more than 14 units a week, which is about six pints of average-strength beer, spread over three or more days with some drink-free days. A pint of beer can contain around 200 calories, so cutting back is also one of the easiest ways to lose weight. Our guide to calories in alcohol compares drinks.
Prostate health
No diet has been shown to prevent prostate cancer. The main known risk factors are age, family history and ethnicity, as the NHS explains. A diet rich in vegetables, fruit and whole grains, with less processed meat, and keeping to a healthy weight are sensible for overall health. Talk to your doctor if you notice changes in how you pee, such as needing to go more often or a weak flow.
Is soy bad for men?
This is a common worry, but the evidence is reassuring. A 2021 meta-analysis of clinical research found that neither soy foods nor soy isoflavones affected testosterone or other male reproductive hormones. Tofu, edamame, soy milk and tempeh are good sources of protein. Our guide to edamame nutrition has more.
A sample day
- Breakfast: porridge made with milk, topped with a banana and a handful of walnuts.
- Lunch: a whole grain wrap with chicken or hummus, salad leaves, tomato and grated carrot, plus a piece of fruit.
- Snack: Greek yogurt or a handful of unsalted nuts.
- Dinner: salmon or a bean chili with brown rice and a large portion of vegetables.
- Drinks: water, tea or coffee through the day, and alcohol only within the weekly guideline.
Eating well with a busy schedule
Long hours, shift work and travel make it easy to rely on takeaways and vending machines. A few habits help: batch cook on the weekend, keep fruit and nuts at work, and choose grilled options when eating out. Our guides to healthy work lunches and healthier takeaways have ideas.
Common questions
Do men need supplements?
Most don’t, if they eat a varied diet. The NHS advises everyone to consider 10 mcg of vitamin D a day in autumn and winter. Talk to a pharmacist before taking others.
Do men need more protein than women?
Usually a little more, because men tend to be larger and have more muscle. Needs are based on body weight and activity, not sex alone.
What should men eat to lose weight?
The same balanced diet, in smaller portions, with less alcohol and fewer high-calorie snacks. Our guide to losing weight safely explains how.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
