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[Berniece Leonhardt]

Dietary needs change during each stage of life. A nutritious, balanced eating plan can help ensure you're getting enough essential nutrients to maintain optimal health or manage health conditions. Plus, learn about the latest nutrition trends and how mental health is connected to physical health.

Nutrition needs differ with gender and age. A healthy diet for a man is different from a healthy diet for a woman. And what a middle aged male needs from his food for good health and growth differs from what a male baby, child, teenager or older person needs.

Regardless of age, all men need good nutrition from a healthy diet. Nutrition is simply the process of getting from our food what we need for health and growth. And a healthy diet is the best selection of foods and drinks for that process to work well.

Without a healthy diet, you could be increasing your risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, some cancers, and even mental health issues, such as anxietyand depression.

The Australian Government publishes dietary guidelines for AustraliansExternal Link based on the best available science about the types and amounts of foods and dietary patterns that may promote health and wellbeing, and reduce the risk of diet-related conditions and chronic disease.

Eating plenty of vegetables, along with fruit, wholegrains, lean meats, nuts and dairy foods (or dairy alternatives) will help improve your diet, as will cutting down on foods high in saturated fat, added salt, added sugar, and alcohol.

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We often don't think about our health until something's really wrong and it's time to see a doctor. But there are steps any guy can take to stay well and reduce his risk of developing a chronic health issue.

"Why be well?" asks Knubian Gatlin, a dietitian at Houston Methodist. "When we take care of ourselves, our quality of life increases. We have more energy to do the things we love and for a longer period of time."

"When you look at the top 10 causes of death, men die at higher rates than women," says Williams. "It doesn't have to be this way. There are things we can do as men to reduce our risk of developing everything from heart disease and diabetes to stroke and liver disease."

"Testosterone is the androgenic sex hormone responsible for hair growth, muscle mass and strength, sex drive, sperm production, bone density, fat distribution and more," says Gatlin. "We start seeing a natural decline in testosterone levels between the ages of 30 to 40. Some decline is to be expected, but certain habits and medical issues can drive these levels even lower."

"Resistance training, in particular, decreases visceral fat, which is the waistline fat that lies underneath the abdominal wall and is seriously unhealthy," says Williams. "This type of exercise can also increase testosterone production, improving a man's overall wellness."

Protein is a complex nutrient that, when broken down, provides our body with amino acids. These are molecules that play numerous roles in the body including muscle maintenance, tissue building (including hair growth), nutrient transport and more.

"Really this emphasizes eating plenty of fruits, vegetables, whole grains and healthy fats," says Gatlin. "You can still eat meat, but the Mediterranean diet typically prioritizes fish and plant proteins over animal products."

"We've all met the guy who barely works out and looks like a bodybuilder," says Williams. "We've also all met the guy who works out often, but it hardly shows. This usually comes down to how each man's bodily physique conforms to a certain type."

"Refined carbohydrates, including added sugars, decrease testosterone levels," says Gatlin. "Consumed in excess, they can also lead to weight gain and a number of chronic health conditions, including high cholesterol, high blood pressure and type 2 diabetes."

"Be on the lookout for sneaky sources of added sugar, since those 36 grams per day can add up quickly," says Gatlin. "Added sugar content is called out on the nutrition label in the carbohydrates section."

"Water is needed for many functions in your body, so be sure to drink plenty of it," says Gatlin. "Water helps your heart pump blood to your muscles, regulate your body temperature, promote normal bowel movements and more."

"An easy tip I recommend is to start by just adding one cup of non-starchy veggies into your diet each day," says Gatlin. "And as you increase your fiber intake, be sure to maintain good hydration since it costs water for your body to utilize fiber."

"The stressors that commonly lead to inactivity include lack of time or motivation to work out, limited access to exercise facilities and bad weather if you're someone who likes exercising outdoors," says Williams.

"A well-balanced diet can help make sure you get all the vitamins and minerals you need to stay healthy and active, but two I really recommend men focus on are magnesium and zinc," says Gatlin. "Among many, many other roles, both magnesium and zinc help promote healthy testosterone levels."

"Ask yourself if you're prioritizing your well-being and, if you're not, set micro goals to get you there," says Williams. "Among other things, managing stress can help reduce the levels of hormones that lead to visceral fat collecting in the body."

"Pelvic floor exercises, like Kegels, benefit men by helping to maintain the pelvic muscles that support healthy urination," says Gatlin. "Kegels are linked to improved urinary control, better control of overactive bladder, reduced incontinence after prostate surgery and better sexual function in some men."

"Prostate cancer is the second most common cancer in men in the U.S. right now," says Gatlin. "At age 50, all men should be getting screened, but prostate cancer screening may need to begin earlier than that for some men."

Men often require more calories than women for numerous reasons. They are often taller, weigh more, have more muscle mass, and have a higher metabolism. Because of this, men also need more protein, vitamins, minerals, and fiber than women.

These recommendations are general guidelines for healthy weight maintenance, but everybody is different. The more active you are and the more muscle mass you have, the greater your calorie needs.

If weight loss is your goal, the National Heart, Lung, and Blood Institute (NHLBI) suggests men need about 1,500-1,800 calories per day to lose weight at a safe and effective rate of 1-2 pounds per week. You might need more or less than this to achieve safe weight loss, depending on your size, body composition, physical activity level, and metabolism.

A good rule of thumb is to reduce your current energy intake by 500-1,000 calories per day (or burn off 500 extra calories daily through exercise) to drop about 1-2 pounds of body fat weekly. Avoid losing more than 5 pounds per week unless your doctor supervises you.

Carb-rich foods that contain about 15 grams of carbohydrates per serving include whole-grain bread, whole-grain cereal, brown rice, wild rice, and whole-grain pasta. Other high-carb options include fruit, milk, yogurt, plant yogurt, plain kefir, sweet potatoes, peas, corn, black beans, lentils, and other dried beans.

Examples of foods containing lower amounts of carbohydrates include lettuce, spinach, kale, other leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, celery, carrots, asparagus, zucchini, broccoli, cauliflower, onions, and green beans. Additional options are Greek yogurt, plant milk, almonds, cashews, pistachios, pecans, hazelnuts, peanuts, pine nuts, walnuts, Brazil nuts, macadamia nuts, and nut butter.

Examples of healthy protein-rich foods include lean organic meat, chicken, turkey, duck, fish, shrimp, scallops, crab, other types of seafood, eggs, tofu, and seitan. Additional sources of protein include nuts, seeds, nut butter, milk, yogurt, kefir, cheese, peas, beans, lentils, and other legumes. Protein powder, protein shakes, and protein bars are also excellent sources of protein.

Eating a variety of foods from each food group, as well as taking a multivitamin supplement designed for men, is the best way to meet your body's micronutrient needs. If you're deficient in vitamin D, vitamin B12, or other micronutrients, your doctor may recommend you consume higher doses of certain vitamins or minerals from supplements.

Drinking plenty of fluids, especially water, is one of the most important things you can do to stay healthy. According to the Food and Nutrition Board, men need 3.7 liters (about 16 cups ) of fluid daily to prevent dehydration and maintain proper body functions.

Consume plenty of milk, plant milk, coffee, tea, or broth-based soups to meet your body's fluid needs, but try to meet most of your fluid requirements by drinking water. Drink 2-4 cups of water when you wake up each morning. If weight loss is your goal, drink 2 cups of water before meals to boost satiety and help you eat fewer calories throughout the day.

Also, be sure to mix in healthy fats at each meal, consume three servings of dairy foods or plant-based alternatives (plant milk or plant-based yogurt) daily, and eat about two servings of fruit each day.

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