Males have different nutritional needs from females in calorie intake and the nutrients they require for prostate health and fertility. A healthful diet is also essential for heart, bone, and muscle health. People may also choose certain diets to maintain a moderate weight.
This article looks at suitable diets for males and what they may include.
A healthful diet is essential for everyone at all stages of life. Generally, males may require more calories than females, while their vitamin and mineral requirements differ slightly.
Adolescents and young males require essential nutrients, such as calcium, vitamin D, and protein, to grow healthy bones and support muscle development. Older males also need these nutrients to help prevent osteoporosis and sarcopenia as they age.
Males of reproducing age can support their fertility by consuming a healthful diet that includes key nutrients such as zinc and selenium.
Diet and moderate weight are also important factors in well-being and mental health. Eating a healthful diet can help reduce the risk of chronic diseases.
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for males in the United States. Certain dietary choices may contribute to this condition, while research recommends adopting healthful eating plans.
The American Heart Association advises the following:
According to the American Cancer Society, prostate cancer is the second most common cancer for U.S. males. The Prostate Cancer Foundation advises males of the top five foods for a healthy prostate:
The 2017 ROMEO systematic review looked at the best diets for males to maintain a moderate weight. Although the authors studied a limited number of trials, they concluded that a combination of the following helps achieve optimal weight reduction for men:
The authors suggest that a weight loss programs delivery is important, with males preferring fact-based language and individualized feedback. With this in mind, males may find it beneficial to use fitness apps or a personal trainer.
There are different dietary approaches for males to maintain a moderate weight. Some people favor low carbohydrate diets, such as the ketogenic or paleo regimens, while others may choose a low-fat plan.
However, the DIETFITS randomized clinical trial found no significant difference in 12-month weight loss between a healthful low-fat or low-carbohydrate diet.
Another 2020 study compared a ketogenic diet with a personalized low glycemic nutrigenetic diet in people with obesity. After 24 weeks, the keto group lost more weight. However, at an 18-month follow-up, the personalized diet participants lost significantly more weight and had greater improvements in cholesterol and blood glucose.
Males can also take advice from the Department of Health, who advise people to check their body mass index to see if they have a moderate weight.
A persons maximum bone size and strength is known as peak bone mass. According to OrthoInfo, males have a higher peak bone mass than females. Males accumulate more skeletal mass during growth, while their bone width and size is greater.
However, males are at risk of osteoporosis, especially after 70 years of age, when bone loss and fracture risk increases significantly. Therefore, it is vital that males support their bones through diet and exercise throughout their life.
Two nutrients that are particularly important for bone health are calcium and vitamin D. According to the National Institutes of Health (NIH), the following foods are suitable sources of both.
According to a 2020 review, a high-fat diet and having obesity affect sperm quality and offspring development.
The authors recommend a nutrient-dense, healthful diet for fertility. Many of their recommendations are similar to the Mediterranean diet, with key foods consisting of oily fish, fruits, vegetables, and whole grains.
The authors also suggest nutrients that are important for male fertility, including:
Males may choose specific diets for health reasons or to maintain a moderate weight. Some may start a diet to improve their fitness or sports goals.
If they prefer not to choose a specific diet, males can use ChooseMyPlate resources to plan healthy meals. The plate method ensures that a person consumes essential nutrients while limiting or avoiding sugar, saturated fat, and sodium.
Other tips that males can try in planning a healthful diet program include:
All people require a healthful diet throughout their lives, but males require certain nutrients that can change according to their age and health issues.
By setting fitness goals, such as maintaining a moderate weight or improving heart health, males can plan and cater their diet to ensure they receive all the nutrients they need. Combining a diet with exercise is likely to produce the most beneficial results.
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What are some of the best diets for men? - Medical News Today
