Men’s health is more than just abs and bulging biceps. Yet, somewhere along the way, we started equating health with a muscular physique, healthy eating with bland chicken and broccoli and protein shakes, and vitality with green powders.
However, real health is not built in a protein shaker.
Protein is essential – it helps build muscle, supports hormone function and ensures our immune system is well-equipped to fight off any nasties. It’s not the only piece of the puzzle. Colour, texture, taste and the kind of meals that actually make you feel good – not just look good - are also key.
The science tells us that variety in the diet is linked with better mental health, gut health and reduced risk of chronic disease. Yet, too often, men fall into repetitive, restrictive eating patterns that miss the mark nutritionally and psychologically.
This piece is about shifting the narrative. It’s time to move beyond powders and meal plans and start discussing balance, enjoyment and what it truly means to eat well – not just feed our desire for a six-pack.
The problem with the monotonous diet
Repetitive, restrictive eating (read: chicken/tuna, broccoli +/- rice and protein shakes) may help meet protein goals, but it falls short on fibre, vitamins, minerals and satisfaction.
Many men feel the need to eat this way not out of love for chicken and broccoli but because it feels safe and simple. Health isn't a formula. When we have a narrow focus on one particular nutrient, we lose sight of the forest for the trees.
An overemphasis on ‘macros’ (aka macronutrients) can sideline the joy and diversity of eating. Meanwhile, a nutritionally balanced diet is consistently linked to favourable health outcomes, likely due to the wide array of nutrients and bioactive compounds it provides.
So, what should men be eating?
Build your diet around the five core food groups - lean proteins, dairy, grains and cereals, fruit and vegetables. Additionally, eat a variety of different-coloured fruits and vegetables - each colour denotes a distinct quality and is linked to various health benefits.
For example, red fruit and vegetables, such as tomatoes and chillies, are rich in lycopene, an antioxidant that has been shown to decrease the risk of prostate cancer. Diversify your protein intake - include oily fish, red meat, tofu, tempeh, legumes and beans. Furthermore, supplement with protein shakes after a gym session if you like, but there's no need to consume multiple shakes each day.
Fibre is more than just your digestive friend
Fibre plays a powerful role in reducing the risk of chronic diseases, including certain types of cancer. A growing body of research shows that people who eat more cereal fibre have a significantly lower risk of dying prematurely from conditions like heart disease, cancer, respiratory illness and diabetes. The kicker? Most of us (women, too) aren’t even close to meeting the recommended daily intake.
Fibre is found in a wide range of plant-based foods – think whole grains, fruit, veg, nuts and seeds. Aim for at least four serves of whole grains a day, plus two serves of fruit and five of vegetables to hit your fibre targets with ease.
A daily handful of nuts or a sprinkle of seeds can also significantly enhance your nutrition and fibre intake. Plus, beef up your spag Bol with lentils, add chickpeas to curry and soup and pair a side of baked beans with your morning eggs on toast. Your gut – and your tastebuds – will be all the better for it.
Rewrite the narrative of men’s health and nutrition
Let's focus more on function and less on aesthetics. Men's health encompasses mental, emotional, social and spiritual wellbeing. It's more than just physical health. Real markers of health are energy levels, biochemical markers, mood, digestion, sleep and libido.
These are the things that help us feel better day to day and age well in the long run. It’s about shifting from short-term goals to long-term outcomes – like reducing the risk of heart disease, keeping up with the kids and living independently for longer.
Let’s not forget, how we eat also sets the tone for the next generation. Our habits influence how our kids see food, health and their bodies – so let’s show them a more balanced, positive and sustainable approach.
Let’s move past the outdated idea that eating well means ploughing through bland meals, protein powders and greens supplements in the name of ‘discipline’. Health isn’t about punishment – it’s about nourishment.
Yes, that includes food that tastes good, feels good and does good for your body. A balanced, varied, satisfying way of eating isn’t just for longevity – it’s for better energy, sharper focus and improved mood.
Food isn’t just fuel; it’s culture, tradition and connection. While protein powders have their place, they’ll never replace the satisfaction of a meal shared or a dish made with love.
Food should nourish the body and the soul. So, let’s stop treating eating like a chore and start enjoying it for what it is – one of life’s great pleasures. Your health and tastebuds will thank you. Win-win.
