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29 Sep Nutrition Recommendations for Men – NYC Dietitian Tips

Posted at 07:00h in Functional Nutritionist, Healthy Eating Tips by

 

Nutrition is complex since it depends on factors like age, activity level, and health conditions. However, there are some general guidelines that can benefit most male adolescents and men. Below are a few key nutrition tips from NYC dietitians that apply to the majority, whether you’re aiming for better health, energy, to reduce the risk of chronic disease, or to reach a healthy weight.

 

What nutrients do men need to stay healthy?

 

Lean Protein
Try to get 1.2–2.0g of protein per kg of body weight. Protein is key for building and repairing muscles, tissues, and even giving your metabolism a boost.

Healthy Fats
Incorporate omega-3s (found in fish and walnuts) and monounsaturated fats (like olive oil and avocado). These fats reduce inflammation and are essential for brain and heart health.

Carbohydrates
Go for complex carbs like whole grains and veggies. They give you steady energy throughout the day and support digestive health with fiber.

Fiber
Aim for 30–38g a day. Fiber keeps your digestion running smoothly, helps lower cholesterol, and stabilizes blood sugar levels. It’s also a great way to reduce the risk of developing colon cancer.

Vitamins & Minerals
Focus on getting enough vitamin D, B12, calcium, and magnesium. These nutrients support everything from your immune system to your bones and overall energy.

Water
Drink at least 8 cups/day to stay hydrated, support metabolism, and maintain healthy skin. Most of us walk around dehydrated during the day. And if you love coffee or tea, which are diuretics, chances are you need even more. Keep a water bottle handy, set a water alarm, and take active breaks to drink water.

Should all men take supplements and vitamins?

 

Vitamins and supplements are big business. According to Allied Market Research,  “The global men’s health supplements market size was valued at $63.8 billion in 2023, and is projected to reach $158.1 billion by 2033.” That’s a lot of vitamins. Though some men might need supplement support, The Academy of Nutrition and Dietetics maintains that food should be anyone’s first source of nutrients. Men who eat a variety of fruits, vegetables, proteins, whole-grains, and a balanced diet might not need supplements. It’s important to understand that vitamins and supplements, though they have to be approved by the FDA, do not go through the same rigorous testing and do not need to be proven to be safe to hit the market shelves.

 

Moreover, many men who do take supplements don’t take into account fortified cereals, pastas, milk products, and more. Always consult with your primary care physician or a registered dietitian nutritionist before taking vitamins and supplements.

 

What is the best diet for men?

 

Again, there is no one-size-fits-all diet for anyone. However, a balanced, nutrient-dense diet that is tailored to individual goals can build a solid foundation for men’s health. Here are some healthy lunch and dinner ideas that incorporate nutrient-dense options to give you a balanced, low-cost, delicious meal.

 

Turkey & Sweet Potato Wrap

Ingredients:

  • 4 oz lean turkey breast, sliced

  • 1 small sweet potato, roasted and diced

  • 1 whole wheat tortilla

  • 1/4 cup spinach

  • 1 tbsp hummus

  • 1/4 cup cucumber, sliced

 

Instructions:

  1. Roast the sweet potato by cutting it into small cubes and baking at 400°F (200°C) for 20-25 minutes. (Or throw it into the air fryer for 10 minutes)

  2. In the whole wheat tortilla, spread a generous layer of hummus.

  3. Add the turkey, roasted sweet potato, spinach, and cucumber.

 

Black Bean & Veggie Stir-Fry Bowl

 

Ingredients:

  • 1 cup cooked black beans (or 1 can, drained and rinsed)

  • 1/2 cup tofu, cubed

  • 1/2 cup bell peppers, sliced

  • 1/2 cup zucchini, sliced

  • 1/2 cup corn kernels (fresh or frozen)

  • 1/4 cup red onion, sliced

  • 1 tbsp olive oil

  • 1 tsp cumin

  • 1 tsp smoked paprika

  • Salt and pepper to taste

  • 1 tbsp lime juice

  • Fresh cilantro for garnish (optional)

  • 1/2 cup cooked brown rice or quinoa (optional)

 

Instructions:

  1. Heat olive oil in a large pan over medium heat.

  2. Add the cubed tofu and cook until golden brown and crispy, about 5-7 minutes. Remove from the pan and set aside.

  3. In the same pan, add the bell peppers, zucchini, red onion, and corn. Stir-fry for about 5 minutes until veggies are tender but still crisp.

  4. Add the black beans, cooked tofu, cumin, smoked paprika, salt, and pepper. Stir well and cook for another 3-4 minutes to heat through.

  5. Drizzle with lime juice and garnish with fresh cilantro.

  6. Serve over a bed of brown rice or quinoa for added fiber and energy.



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