Food is more than just fuel. Your diet can help fight disease and keep you looking and acting younger. How you eat throughout your life can help predict how well you age. A healthy diet for men includes:
The four nutrients your young body needs the most:
Whole grains provide rich amounts of nutrients, fiber and glucose -- your body's primary energy source. Reap most of your glucose from whole grains, rather than refined grains, such as white flour, for improved weight weight management, disease prevention and energy. Examples of nutrient-rich whole grain foods include 100 percent whole grain breads and cold cereals, whole wheat pasta, long-grain brown rice, wild rice, old-fashioned or steel-cut oatmeal, barley soup, quinoa and air-popped popcorn. When purchasing whole grain breads and cereals, check ingredient lists on food packaging to ensure that whole grains are listed as main ingredients.
Protein provides amino acids -- the building blocks of lean tissue. Protein-rich foods also promote cognitive function, tissue repair and muscle growth, particularly if you exercise. Opt for low-fat protein sources, such as low-fat dairy products, and consume red meat infrequently for improved heart-health and overall wellness. Nutritious protein-rich food options include low-fat yogurt and milk, skinless chicken and turkey breasts, egg whites, fish, beans, lentils and tofu. Cold-water fish, such as salmon, albacore tuna, halibut and sardines, provide omega-3 fatty acids, which support cardiovascular health and brain function. To keep keep the saturated fat content of fish and poultry low, use low-fat cooking techniques, such as broiling and baking over frying most often.
Fruits and vegetables are prime sources of fiber, which enhances digestive function, and antioxidants, which help your body defend itself from infections and disease. Eating at least five servings of fruits and/or vegetables daily may help reduce your risk for enlarged prostate, or prostatitis, according to Jennifer Nelson and Katherine Zeratsky, Mayo Clinic nutritionists. Incorporate a variety of fresh, colorful fruits and vegetables, such as berries, oranges, red grapes, tomatoes, leafy greens, bell peppers, brussels sprouts and broccoli, into your meals and snacks regularly for maximum benefits.
In addition to omega-3 fats, unsaturated fats found in nuts, seeds, avocados and plant-based oils, such as canola and olive oils, promote positive heart health. The ADA recommends unsaturated fat sources as a useful dietary tool for preventing or reducing high blood pressure.