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tips

Nutrition 

Education Series

 

Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider and employer.

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Go to www.ChooseMyPlate.gov 

for more information.

 

DG TipSheet No. 33

January 2014

Fruits Grains

Vegetables Protein

Dairy

WATER

Brown Rice

LOW FAT

MILK

 get the facts to 

 feel and look better

10 tips for men’s health 

Take charge of your eating habits by choosing the types and amounts of foods you need. Make your food 

choices a priority and be physically active so you can be the healthy man you want to be.

.

	 find out what men need to eat

 Men’s energy needs differ from women’s needs. Find

 exactly how much and what foods you need, based 

on your height, weight, age, and physical activity level at 

www.SuperTracker.usda.gov.

 get beyond survival cooking Start cooking more often. Try steaming vegetables, 

 roasting a chicken, and making a tasty 

veggie sauce for spaghetti from scratch. Eating 

your own home-cooked meals allows you to 

control what and how much you eat.

wise-up about what’s in food

Use both Nutrition Facts and ingredient labels to 

discover what nutrients foods and beverages contain. 

Cut back on foods that have sugar or fat as the first ingredient.

Use SuperTracker’s Food-A-Pedia to compare more than 

8,000 foods.

sweat is not bad Be active whenever you can. Have friends 

 or family join you when you go for a long 

walk, bike, or jog. Vary activities to stay motivated. 

Set a goal of 21⁄2 hours or more of moderate 

physical activity a week. Include strengthening 

your arms, legs, and core muscles at least 2 days 

a week. Being active just 10 minutes at a time makes a 

difference.

 

 fill your plate like MyPlate Learn more at www.ChooseMyPlate.gov. 

MyPlate is based on the Dietary Guidelines for

Americans (www.DietaryGuidelines.gov).

magic foods do not exist

There’s no magic food or way to eat. There are some 

foods men need to eat such as vegetables; fruits; whole 

grains; protein foods like beans, eggs, or lean meats; and 

dairy like 1% milk. You’ll get nutrients you need for 

good health―including magnesium, potassium,

calcium, vitamin D, fiber, and protein.

 

 if it’s there, you’ll eat it

Keep healthy foods in your kitchen that need little

	 preparation. Keep your fridge filled with carrots,

apples, oranges, low-fat yogurt, and eggs. Stock up on 

fresh, canned, or frozen vegetables and fruits, lean meats, 

canned beans, and tuna or salmon. Find healthier heat-andeat options to replace heating up a frozen pizza.

whole grains help you feel full

 Make sure half your grains are whole grains. Whole grains 

can help give a feeling of fullness and key nutrients. 

Choose whole-wheat breads, pasta, and crackers; 

brown rice; and oatmeal instead of white bread, rice, 

or other refined-grain products.

 build habits that don’t add pounds Cut calories by skipping foods high in solid fats and 

added sugar. Limit fatty meats like ribs, bacon, and hot 

dogs. Cakes, cookies, candies, and ice cream should be just 

occasional treats. Use smaller plates to adjust the amount of 

food you eat.

water is your friend Water is a better choice than many routine drink

choices. Beverages can add about 400 calories

a day to men’s diets. So limit high-calorie beverages, 

including those with alcohol. Skip soda, fruit drinks, 

energy drinks, sports drinks, and other sugary drinks.