Nutrition for men! Three foods every man should eat

No matter what your health goals are a balanced food intake, with lots of variety, is the best way to ensure you meet all of your nutritional requirements. But, as a dietician, I am always asked for nutritional tips and secrets.  Whether your goal is muscle gain, fat loss or just healthier body, here are three foods that every man should incorporate into their diet!


Walnuts are a great option for snacking on the run, as well as an ideal addition to a main meal. These nuts are packed with essential nutrients. Walnuts contain fibre, which is essential for digestive health and protein for muscles. But, most importantly, a handful of walnuts, contain your daily requirement for plant-based essential polyunsaturated fatty acids, helping you maintain healthy blood lipid levels.


Kangaroo meat is becoming easier to find, with most supermarkets now stocking both kangaroo fillet and rump. This is great for guys as it is a very lean, high biological value protein source, containing less than 1% fat. This game meat is a fantastic source of essential micronutrients. A 150g serving provides more than 50% of your daily iron, essential for red blood cells and energy metabolism, 25% of your daily zinc, for immune function and testosterone levels, and has twice as much vitamin B12 as other meats.


It is vital that every man eats his greens. And there are not many better greens than broccoli. Broccoli can be eaten raw, is easy to cook and can fit in with just about any meal. It contains a huge variety of essential micronutrients, including half of your daily folate requirements, important for red blood cell and DNA synthesis, as well as your total daily vitamin K needs.  It also contains a multitude of antioxidants, including more than half of your daily vitamin C needs. Finally, is it another great source of both soluble and insoluble fibre.

Image credit: Thinkstock