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Healthy Eating Guide for Men

Last Updated on 5 November 2024 by Brisbane Livewell Clinic

It may come as little surprise to read that men are generally thought to be less inclined to take care of their health by eating Healthy. (1) Many young Australian men (18-25 years) fail to meet the recommendations set by national dietary guidelines. (2) There are many reasons why males should think twice about their food choices – in fact, it’s one time when acting like a caveman might be considered a good thing! Fellas, you know the basics, eat more of the good and less of the bad; so instead, we’re sharing some tidbits to tantalise your taste buds.

Share Plates and Healthy Mates

Share healthy eating Plates and Healthy Mates. Brisbane Livewell Clinic.
Let’s face it, everyone has an opinion on good food and healthy eating. Whether you follow celebrity chefs or a high-profile personal trainer, there are plenty of ideas out there, and it seems that men are impressionable to them. Beyond social media, researchers found that friends and coworkers could significantly promote various health behaviours among adult men in their daily life – both for better and for worse. (1) The take-home message is simple – when it comes to good food, it helps to keep in good company too.

J.E.R.F (Just Eat Real Food)

J.E.R.F (Just Eat Real Food) A Girl eating healthy food. Brisbane Livewell Clinic.
Guys, your caveman instincts already seem to serve you a little better than females here, who, when given a chance, prefer comfort foods that are more snack related (such as chocolate and ice cream). Males, on the other hand, have been shown to prefer warm, hearty, meal-related comfort foods (such as steak, casseroles, and soup). (3) Basically, your liking for good pub grub and modern Australian cuisine can work in your favour as you are more likely to enjoy a well-balanced meal and limit your sugar intake, which brings us to our next point.

Level up your Chef Skills

Those classic comfort food favourites can easily be recreated as healthier versions. Bulk out-loaded fries with avocado, corn and black beans, pad out burger patties with grated carrot and add a spinach layer to a classic lasagne. Chances are you’ll like your version better. While you experiment in the kitchen to find your signature dish, there are plenty of mod cons to test out, like slow cookers and pressure cookers, air fryers or even a pizza oven for the backyard, right beside the BBQ that skilfully grills zucchini, eggplant and capsicum alongside those lean cuts of meat. Pro-tip for the BBQ crowd: spice-containing marinades will protect from the formation of heterocyclic amines (HCAs), which are suspected human carcinogens formed in muscle foods during high-temperature grilling or cooking. (4) Meat just got healthier!

Vegan for a Day, Healthier for a Lifetime

Girl eating healthy food. Brisbane Livewell Clinic.
On the flip side, meat may be a little too dominant in the male diet. This leads some to suggest that men’s diets tend to be less healthy and sustainable, which is linked to worse health outcomes. (5) Eating more plant-based foods is always a healthy eating goal, while having a vegan or vegetarian day each week – aka ‘Meatless Monday’ – has the potential to improve overall health and well-being. Eating more vegetables, including legumes, is also more economical, so spice it up with some Mexican beans or a chickpea curry and take one for planet Earth.

Living the Good Life

If you run with a healthy crowd, basically just eat real food, know how to cook up a storm and enjoy vegetarian dishes often, you’re right on target to be living well. If, on the other hand, you need a second serving of healthy eating advice, then schedule a lunch meeting with the Livewell team.


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External References

Naturopathic Care for Anxiety: A Randomised Controlled Trial PLOS ONE

Global Naturopathy Research as Reflected by Scopus (2000–2019) –  Emerald Insight

Selenium and Naturopathic Treatment of Hashimoto’s Disease – PubMed

Global Strategy for Traditional and Complementary Medicine – World Health Organization (WHO)

Naturopathy for Mental Health: Approaches to Anxiety and Depression – Journal of Integrative Medicine

Naturopathic Research Resources – World Naturopathic Federation

World Naturopathic Federation – Naturopathic Research Resources

BMC Complementary Medicine and Therapies – Overview of International Naturopathic Practice and Patient Characteristics

National Center for Biotechnology Information (NCBI) – Evidence-Based Naturopathy for Chronic Disease Management

Journal of Alternative and Complementary Medicine – Naturopathic Research Capacity in Clinical Practice

PubMed – Clinical Evidence for Selenium and Naturopathic Treatment of Hashimoto’s Disease

World Health Organization (WHO) – Traditional and Complementary Medicine Strategy

Journal of Integrative Medicine – Naturopathic Approaches to Anxiety and Depression

National University of Health Sciences – Resources for Naturopathic Research

Cambridge Media Journals – Naturopathy in Clinical Practice Guidelines

The American Journal of Medicine – The Integration of Naturopathy in Chronic Disease Management

External Resources

– National Center for Complementary and Integrative Health (NCCIH)
– Australian Government: Department of Health
– World Health Organization (WHO) – Traditional Medicine
– National Institutes of Health (NIH) – MedlinePlus: Complementary and Integrative Medicine
– Australian Research Centre in Complementary and Integrative Medicine (ARCCIM)
– British Medical Journal (BMJ) Complementary Medicine
– Australian Traditional-Medicine Society (ATMS)
– University of Sydney – Complementary Medicine Research
– Australian College of Natural Medicine
– Natural and Traditional Medicine Program at the Australian National University

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