Men have different daily nutritional requirements to women and, below, our nutritionist has offered guidance and recipe ideas for men seeking a balanced diet for good Reference Intakes (RI).

Nutritional needs vary depending on sex, size, age and activity levels so use this chart as a general guide only.

• The chart shows the Reference Intakes (RI) or daily amounts recommended for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.
  
• The RIs for fat, saturates, sugars and salt are all maximum amounts.
  
• Carbs and protein are figures you should aim to meet each day.
  
• There is no RI for fibre although health experts suggest we have 30g a day.
  

What Is A Balanced Diet?

The Eatwell Guide explains what kinds of foods we should eat and in what amounts.

Key Guidelines

• Get a minimum five-a-day of fruit and veg.
  
• Include wholegrains.
  
• Choose more fish, poultry, beans and pulses.
  
• Eat less red meat.
  
• Choose lower fat, lower sugar dairy (or dairy-free alternatives).
  

But that’s not the whole story. How much should you be eating and is there an ideal time to eat protein, carbs or fats?

Portion Sizes For Men

Carbohydrates (Cereal/Rice/Pasta/Potato)

• Portion size: your clenched fist
  
• Include 1 portion at each main meal and ensure it fills no more than ¼ of your plate
  

Proteins (Meat, Poultry, Fish, Tofu, Pulses)

• Portion size: the palm of your hand
  
• Aim to have a portion at each meal
  

Cheese

• Portion size: 2 of your thumbs
  
• Use it as a snack or as a meal replacement
  

Nuts/Seeds

• Portion size: 1 of your cupped hands
  
• Enjoy as a snack or part of a meal
  

Spreads, Nuts, Butter

• Portion size: the tip of your thumb
  
• Eat no more than 2 or 3 times a day
  

Sweets (Popcorn, Crisps)

• Portion size: 2 of your cupped hands
  
• Enjoy as a snack/treat
  

Bakes (Flapjacks, Brownies)

• Portion size: 2 of your fingers
  
• Enjoy as an occasional treat
  

Don’t forget: As set out in the Eatwell Guide, we should all be aiming for a minimum of five portions of fruit and vegetables a day.

Breakfast

Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism.

• If you exercise first thing in the morning, a protein-rich breakfast aids in muscle repair and recovery.
  
• Eggs are an ideal choice because they provide a good balance of quality protein and fat.
  
• Lean ham, salmon, haddock, low-fat dairy products and dairy-free alternatives are additional options.
  
• Protein foods slow down your stomach’s emptying, so you’ll feel fuller longer and eat fewer calories the rest of the day.
  

Quick Protein-Rich Breakfast Ideas

• Smoked salmon, lean ham or scrambled eggs on toast
  
• Omelette, frittata or full English (healthier version)
  

Breakfast Recipes

• Topper for a scrambled omelet on toast
  
• One-pan summer eggs
  
• Egg bagel with smoked salmon and flash-fried
  
• Full English frittata
  
• All-in-one baked mushrooms
  
• Full English potato cake
  

Mid-Morning Snack

It is essential to eat well in the morning to maintain a healthy energy level. The ideal is to eat little and often, but you need to make every snack work for you.

Snack Tips

• Choose snacks that satisfy your energy needs
  
• Select options that top up your five-a-day
  

Lunch

Make lunch a mix of lean protein and starchy carbs.

• Carb-rich foods supply energy so you’ll suffer from mid-afternoon slumps if you cut them out.
  
• Choose wholegrains with a lot of fiber instead of sugary “white” foods.
  
• Wholegrains like barley, rye, and wholewheat keep you full for longer.
  
• Studies show rye bread keeps blood sugar stable for up to 10 hours.
  

Healthy Lunch Options

• Open sandwich with salmon, turkey, chicken, lean beef or pork with salad
  
• Toasted wholegrain bread with baked beans
  
• Add meat, fish or beans to half of your plate with brown rice, quinoa, or wholemeal pasta
  
• Use a dressing made from rapeseed or linseed oil
  

Lunch Recipes

• Open mackerel sandwich with fennel slaw
  
• Open chicken Caesar sandwich
  
• Bagel topping with chive and salmon
  
• Open turkey BLT
  

Mid-Afternoon Snack

For many it’s not sugar so much as salty, savoury foods they crave in the afternoon.

Savoury Snack Ideas

• Spiced nuts
  
• Seeds
  
• Savoury popcorn
  
• Lower fat cream cheese on crackers
  

Dinner

Carbohydrates shouldn’t be restricted because they are low in fat, packed with fibre, and help you relax at night.

• For regeneration and repair, combine carbs with protein and essential fats.
  
• This is especially important for healthy hair and skin.
  
• Healthy fats sources: oily fish (salmon, trout, mackerel), nuts, seeds and their oils.
  

Dinner Plate Balance

• Fill half your plate with colourful vegetables or salad
  
• Drizzle with linseed or rapeseed oil
  
• Add meat, fish or beans with brown rice, quinoa, or wholemeal pasta

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