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Nutrition for Men
Feeling stronger everyday.
Food is more than just fuel. Your diet can help fight disease and keep you looking and acting younger. How you eat throughout your life can help predict how well you age.
A healthy diet for men includes:
  • At least 2 cups of fruits and 2 ½ cups of vegetables each day. At least once a week, eat tomatoes or something made from tomatoes like pasta sauce.
  • At least five 1-ounce servings of whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats
  • At least two to three servings of fish per week
  • At least 34 grams of fiber a day for younger men; 28 grams of fiber a day for men older than 50
  • Unsaturated fats like avocados, oils, nuts and salad dressings in place of saturated fats like full-fat dairy foods, butter and high-fat sweets
  • 4,700 milligrams a day of potassium from bananas and other fruits, vegetables, fish and milk
Since men have more muscle and are typically bigger than women, they require more calories throughout the day. Moderately active males should eat 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.
For energy, weight management and disease prevention, men should eat whole grains like whole-grain bread, pasta, cereal, brown rice, oats, barley; fruits and vegetables.
Eat Right to Remain Fit

Men are typically meat-eaters because of the perception that more protein equals more muscle mass. That is not the case unless exercise is involved.

Men tend to view red meat as more masculine than other proteins; often this leads them to “order the steak.” It’s not the steak that’s unhealthy, it’s skipping the whole grains and vegetables. In addition, excessive meat eating is linked to heart disease and colorectal cancer in men.

Eat red meat less frequently. Instead, focus on more fruits, vegetables and low-fat dairy products to help you manage weight. Obesity increases your risk of developing high blood pressure by 8 times. Cut down on saturated fat from meat, cheese and fried foods. Instead, opt for foods with unsaturated fat, heart-healthy fats such as avocados, olive oil, canola oil, nuts and seeds.


For young men, nutrition isn't always a focus. There are many transitions going on at this point in life; busy schedules and new environments can lead to unhealthy eating habits such as skipping meals or snacks; eating only fast food; overeating; and drinking excessive amounts of alcohol.

Along with inconsistent eating patterns, young men may experience weight gain or a lack of energy. Take steps to avoid these unhealthy pitfalls.

To fuel a young active mind and body, the key is balance. Follow a healthy eating plan featuring lean protein, vegetables and whole-grains. Have fruits and low-fat dairy products like milk, cheese and yogurt for snacks. By eating well now, you can lessen your risk of health-related problems later.

Try these 5 good-nutrition tips:
Eat Breakfast Every Day
The first meal you eat in the morning truly “breaks the fast” and gets your metabolism moving for the day. Don’t skip breakfast, even if you only have time for a Chiquita banana.
Have A Knack For Snacks
A mid-morning and/or mid-afternoon snack will help you avoid overeating at meals and alleviate energy lows throughout the day.
Eat Your Fruits and Veggies
Aim for at least 2 cups of fruit and 2½ cups of vegetables every day. Grab an apple, peach, banana or pear for the road. Take pre-cut fruit for a snack. Put lettuce and tomato on a sandwich or order a salad.
Make Protein Count
Young men need protein to fuel developing muscles. Choose low-fat protein sources. Eat less red meat and more chicken, turkey and pork. Eat fish at least two times a week. Regularly eat plant-based proteins like tofu, beans and peas.
Add in Unsaturated Fats
Be selective with the fat you eat. Limit fries, onion rings and nachos; they are saturated fat havens. Eat heart-healthy fats such as avocados, olive oil, canola oil, nuts and seeds.
The four nutrients your young body needs the most:
Young men need 1,000 milligrams of calcium a day for bone and tooth health. What young men do prior to age 30 is crucial to having healthy bones for life. Food is your best source of calcium. Aim for three servings of low-fat dairy products, such as milk, yogurt or cheese every day.

For breakfast, try a bowl of calcium-fortified cereal in fat-free milk, with sliced Chiquita bananas on top. It’s a delicious way to start the day.

Iron-Rich Foods
Iron is important for energy. You can get enough iron by eating iron-fortified cereal, leafy greens or a handful of raisins each day. Young men need just 8 milligrams of iron per day.
Vitamin D
You also need vitamin D good for bone health. Especially if there is little to no fortified milk or fish in your diet, consider a supplement containing at least 1,000 IU.
Get Active
For healthy bones, weight management and overall good health, get at least 30 minutes of weight-bearing activity most days of the week. To build muscle, strength train with weights or resistance bands at least two to three times a week.
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