Selecting my top 9 foods to support men’s health was not an easy task.
There is no single food that can provide everything your body needs, but some foods stand out because they provide a particularly useful combination of protein, fibre, vitamins, minerals, healthy fats and plant compounds.
Men also have some health considerations that are worth keeping in mind, including cardiovascular health, prostate health, muscle maintenance and metabolic health.
So, after much consideration, here are my top 9 foods to include regularly for men’s health.
1. Tomatoes
Yes, tomatoes are technically a fruit — even though we usually use them like a vegetable!
One reason tomatoes make my list is their content of lycopene, a carotenoid that gives tomatoes their red colour.
Lycopene has been extensively studied in relation to prostate health. Some observational research has found that higher lycopene intake or blood levels are associated with a lower risk of prostate cancer. However, the evidence isn’t consistent enough to say that tomatoes prevent prostate cancer. (pubmed.ncbi.nlm.nih.gov)
There is also an interesting reason to include cooked tomato products.
Heating tomatoes and processing them with some fat can increase the amount of lycopene that is available for absorption. This doesn’t make fresh tomatoes a poor choice — it simply means that both fresh and cooked tomatoes can have a place in your diet.
Try:
- Canned tomatoes in pasta sauce
- Tomato-based chicken parmigiana
- Roasted tomatoes
- Fresh tomatoes in sandwiches and salads
The takeaway: tomatoes are a nutritious food to include regularly, but they aren’t a prostate-cancer “cure” or guarantee.
2. Yoghurt
Yoghurt is one of my favourite versatile foods because it provides a useful combination of protein, calcium and several vitamins and minerals.
Protein provides all nine essential amino acids, making dairy protein a high-quality source that can support muscle maintenance and repair.
Calcium is important for:
- Bones and teeth
- Normal muscle contraction
- Normal nerve function
Yoghurt also provides nutrients such as phosphorus, riboflavin and vitamin B12.
Some yoghurts contain live cultures, and some contain specific probiotic strains.
However, not every yoghurt is a probiotic food.
A probiotic is a specific live microorganism that has been shown to provide a health benefit when consumed in an adequate amount. This is different from simply saying that a food contains live cultures.
Yoghurt can still be an excellent food choice regardless of whether it contains a probiotic.
Research examining yoghurt and fermented dairy foods has found associations with several favourable health outcomes, including cardiovascular, metabolic, bone and gastrointestinal health. (pubmed.ncbi.nlm.nih.gov)
When choosing yoghurt, compare products based on your individual needs. Plain or unsweetened varieties can be a simple way to minimise added sugar, while reduced-fat varieties can be useful for people who need to manage saturated fat intake.
3. Wholegrains
Wholegrains deserve a spot in almost everyone’s diet, and they’re particularly useful for men’s health because they provide fibre, vitamins, minerals and other plant compounds.
Examples include:
- Wholegrain bread
- Wholemeal pasta
- Brown rice
- Barley
- Quinoa
- Wholegrain breakfast cereals
- Oats
Wholegrains aren’t technically all “prebiotics”, but they provide a variety of fibres and other compounds that can interact with your gut microbiome.
They can also provide nutrients such as:
- Magnesium
- Zinc
- Iron
- Manganese
- Phosphorus
- B vitamins
Research from the World Cancer Research Fund provides strong evidence that eating wholegrains is associated with a lower risk of colorectal cancer. (wcrf.org)
Wholegrains can also form part of a dietary pattern that supports cardiovascular and metabolic health.
Rather than avoiding carbohydrates because of their reputation online, choose higher-fibre carbohydrate foods regularly.
4. Fish
Fish is one of the easiest ways to add high-quality protein and important nutrients to your diet.
Oily fish such as:
- Salmon
- Sardines
- Mackerel
- Herring
- Trout
are particularly valuable sources of the long-chain omega-3 fats EPA and DHA.
These fats play important roles in cardiovascular health and help lower blood triglycerides. Higher fish consumption is also associated with lower rates of several cardiovascular events. (heartfoundation.org.au)
Fish also provides nutrients such as:
- Protein
- Iodine
- Selenium
- Vitamin B12
- Vitamin D in some varieties
The Heart Foundation recommends eating 2–3 serves of fish each week, including oily fish. One serve is around 100 g cooked. (heartfoundation.org.au)
And while omega-3 fats have been investigated for mental health, this isn’t a reason to think of fish as a treatment for depression or anxiety.
Its biggest strength is its overall nutritional package.
5. A Rainbow of Vegetables
Why choose one vegetable when you can choose many?
Every vegetable brings its own combination of:
- Fibre
- Vitamins
- Minerals
- Carotenoids
- Polyphenols
- Other plant compounds
This is why I love the idea of eating a rainbow of vegetables.
Try rotating between:
Green: spinach, broccoli, peas
Orange: pumpkin, carrots, sweet potato
Red: tomatoes, capsicum
Purple: beetroot, red cabbage
White: cauliflower, mushrooms, onion
Eating a variety of vegetables helps broaden the range of nutrients and plant compounds in your diet.
Vegetables can also help build filling meals without needing to rely on large amounts of highly energy-dense foods.
And rather than worrying about “eating less”, think about what you can add to your plate.
Australian dietary guidelines recommend approximately 5–6 serves of vegetables and legumes each day for adult men, depending on age. (eatforhealth.gov.au)
6. Bananas
Bananas made my list partly because they are the ultimate grab-and-go fruit.
No washing, no chopping and no container required!
Bananas provide:
- Fibre
- Potassium
- Vitamin B6
- Carbohydrate
Potassium is important for normal nerve and muscle function and helps regulate fluid balance and blood pressure.
A medium banana is approximately one standard serve of fruit under the Australian Dietary Guidelines. (eatforhealth.gov.au)
Bananas can also be particularly useful around exercise because they provide carbohydrate in a convenient, portable form.
And don’t worry if your banana has a few brown spots — the fruit is still perfectly edible!
7. Nuts
A small handful of nuts makes a fantastic everyday snack.
Nuts provide:
- Unsaturated fats
- Protein
- Fibre
- Vitamin E
- Magnesium
- Other minerals and plant compounds
Their combination of healthy fats, protein and fibre makes them a satisfying option between meals.
Large observational studies have linked regular nut consumption with lower cardiovascular disease risk, although these associations reflect overall dietary patterns as well as the nuts themselves. (pubmed.ncbi.nlm.nih.gov)
Nuts can also be an easy way to add plant-based protein and healthy fats to meals.
Try around 30 g — roughly a small handful — as a practical portion.
Add them to:
- Breakfast cereal
- Yoghurt
- Salads
- Stir-fries
- Snacks
Choose unsalted varieties most often if you’re also watching your sodium intake.
8. Oats
Oats deserve their own spot on my list even though they are also a wholegrain.
Why?
Because oats contain beta-glucan, a type of soluble fibre with particularly strong evidence for lowering LDL cholesterol.
Randomised controlled trials have found that consuming around 3 g or more of oat beta-glucan per day can reduce LDL and total cholesterol. (pubmed.ncbi.nlm.nih.gov)
Oats also provide:
- Fibre
- Protein
- Magnesium
- Iron
- Zinc
- B vitamins
- Other plant compounds
And they’re incredibly versatile.
Try:
- Porridge
- Overnight oats
- Bircher muesli
- Homemade oat-based snacks
- Oats added to smoothies
A simple breakfast such as:
Oats + yoghurt + berries + walnuts
combines wholegrains, protein, fruit, healthy fats and fibre in one easy meal.
9. Legumes
And finally, legumes!
Beans, lentils and chickpeas are nutritional powerhouses because they provide a combination of:
- Plant protein
- Fibre
- Folate
- Potassium
- Magnesium
- Iron
- Other vitamins and minerals
They can also be an easy way to reduce your reliance on red and processed meats without needing to become vegetarian.
Examples include:
- Chickpeas
- Lentils
- Kidney beans
- Black beans
- Cannellini beans
- Baked beans
- Split peas
Their fibre content can help support bowel health, blood cholesterol levels and blood glucose regulation.
The World Cancer Research Fund recommends making wholegrains, vegetables, fruit and pulses such as beans and lentils a major part of the usual diet. Eating patterns rich in these foods are also associated with lower risks of weight gain and several chronic diseases. (wcrf.org)
Australian dietary guidelines count legumes in both the vegetable group and the lean meat and alternatives group, making them particularly versatile. (eatforhealth.gov.au)
Try adding:
Lentils to bolognese
Chickpeas to salads
Beans to chilli
Baked beans to wholegrain toast
Chickpeas or lentils to curries
Don’t Forget the Rest of Your Diet
These nine foods are great choices, but they aren’t a prescription for perfect health.
You don’t need to eat all nine every day.
Instead, think about how they can fit into a varied eating pattern.
For example:
Breakfast
Oats + yoghurt + banana + walnuts
Lunch
Wholegrain wrap + chicken or chickpeas + spinach + tomato + capsicum
Snack
Fruit + nuts
Dinner
Salmon + brown rice + broccoli + roasted vegetables
These meals bring together many of the nutrients important for men’s health without turning nutrition into a complicated set of rules.
Don’t Forget About Red and Processed Meat
Men don’t need to give up red meat.
Lean red meat provides protein, iron, zinc and vitamin B12 and can be a nutritious part of the diet.
However, it is worth keeping processed meat to a minimum and choosing a variety of protein sources across the week.
This is particularly relevant for colorectal cancer risk. The World Cancer Research Fund reports strong evidence that consuming red meat and processed meat increases colorectal cancer risk, while recommending moderate amounts of red meat and little, if any, processed meat. (wcrf.org)
So rather than “no steak ever”, think:
Variety matters.
Rotate between fish, poultry, eggs, legumes, tofu, nuts and seeds and lean red meat.
What About Prostate Health?
Prostate health is understandably an important consideration for many men.
Tomatoes and lycopene are interesting areas of research, but they shouldn’t be viewed in isolation.
The current evidence around lycopene and prostate cancer is mixed, with some reviews finding a modest inverse association and others concluding that the evidence isn’t strong enough to draw firm conclusions. (pubmed.ncbi.nlm.nih.gov)
More broadly, maintaining a healthy body weight, staying physically active, eating a diet rich in plant foods and limiting processed meat are sensible components of a healthy lifestyle.
If you’re concerned about your prostate health, speak with your GP about age- and risk-appropriate screening and assessment.
What About the “Beer Belly”?
A growing waist circumference can be a health concern because excess visceral fat is associated with higher cardiometabolic risk.
But you don’t need to label your stomach a “beer belly” or feel that you have to achieve a particular body shape.
A healthier goal is to support your cardiovascular fitness, muscle mass, blood pressure, cholesterol, blood glucose and overall health.
Regular physical activity, resistance training, adequate sleep and a nutritious dietary pattern all matter.
And your nutrition doesn’t need to be perfect.
Take Home Message
There is no single food that can make you the “healthiest version” of yourself.
But these nine foods give you a fantastic starting point:
Tomatoes + yoghurt + wholegrains + fish + vegetables + bananas + nuts + oats + legumes
Together they provide protein, fibre, healthy fats, vitamins, minerals and a wide range of plant compounds.
The biggest win isn’t eating one superfood every day.
It’s creating a varied eating pattern that supports your heart, muscles, gut, metabolism and overall wellbeing.
So give these nine foods a regular place in your diet — and remember that healthy eating doesn’t need to be complicated.
Good nutrition is about what you do consistently, not one perfect food or meal.
How Feed Your Future Dietetics Can Help
Men’s health nutrition doesn’t need to involve restrictive diets, endless supplements or cutting out all the foods you enjoy.
At Feed Your Future Dietetics, I help you build practical, evidence-based nutrition strategies around your individual health needs, lifestyle and goals.
Whether you’re looking to support heart health, improve your diet, manage your weight, support sports performance or simply feel better day to day, nutrition can be tailored to you.
With over 10 years of experience supporting Australians with their nutrition and health goals, Feed Your Future Dietetics provides individualised dietetic support Australia-wide via Telehealth using Zoom or Microsoft Teams.
To learn more or book an appointment:
ashleigh@feedyourfuturedietetics.com
References
- Australian Government. Australian Dietary Guidelines – Recommended number of serves for adults.
- Australian Government. Australian Dietary Guidelines – Standard serve sizes.
- World Cancer Research Fund. Diet, nutrition, physical activity and colorectal cancer.
- World Cancer Research Fund. Eat a diet rich in wholegrains, vegetables, fruit and beans.
- World Cancer Research Fund. Recommendations for cancer prevention.
- Etminan M, Takkouche B, Caamaño-Isorna F, et al. The role of tomato products and lycopene in the prevention of prostate cancer: a meta-analysis of observational studies. Cancer Epidemiology Biomarkers & Prevention.
- Wang Y, et al. Increased dietary and circulating lycopene are associated with reduced prostate cancer risk: a systematic review and meta-analysis. Prostate Cancer and Prostatic Diseases.
- Giosuè A, Calabrese I, Vitale M, et al. Consumption of Dairy Foods and Cardiovascular Disease: A Systematic Review. Nutrients. 2022.
- Companys J, et al. Yogurt, cultured fermented milk, and health: a systematic review. Nutrition Reviews. 2020;78(8):599–614.
- Heart Foundation Australia. Omega fats and heart health. Updated 17 June 2025.
- Whitehead A, Beck EJ, Tosh S, Wolever TMS. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. 2014;100(6):1413–1421.
- Yu J, Xia J, Yang C, et al. Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022;14(10):2043.
- Estruch R, Ros E, Salas-Salvadó J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine.
- Sabaté J, Ang Y. Nuts and health outcomes: new evidence and future directions. Nutrients.
- Australian Government. Australian Dietary Guidelines – Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
