Are you a guy?
Do you know a guy?
Maybe you know someone who knows a guy...

Whether you’re a guy or a gal, you probably know that your body needs the right fuel to function at its best. Taking our anatomy into account, our bodies have different needs depending on various factors like age, sex, and season of life.  

According to the Academy of Nutrition and Dietetics, men tend to have more muscle and are generally anatomically bigger than women, so they need to consume more calories during the day (between 2200 - 2800 calories, depending on your height, current weight and level of activity). With so many diet options for men out there, it’s sometimes hard to know what’s right for you.

So this one’s for the guys: here are some healthy eating habits for you, taking your ‘guy bod’ into consideration.

5 healthy habits for men to eat better and healthier:

1. Go for high fibre foods

Hollow carbs give short-term energy, which isn’t ideal if you’re active and need lasting energy throughout the day. Going for grains and foods that are high in fibre and that release energy slowly will keep you fuller for longer.

Be sure to eat enough high-fibre foods like:
  • Whole-grain breads, pastas and cereals
  • Brown rice
  • Oats
  • Barley
  • Beans
  • Lentils
  • Fresh fruits and vegetables

2. Choose lean, high-protein foods

There are more ways to get in that protein than eating meat. Try cut down on saturated fats found in fatty cuts of meat, and rather choose leaner cuts or even other sources of protein like:
  • Seafood
  • Beans
  • Peas
  • Soy products

Be sure to also up your intake of unsaturated, heart-healthy fats like:
  • Olive or canola oil
  • Nuts
  • Seeds
  • Avocados

3. Keep meals balanced

Make sure meals are loaded with protein, veggies, fruits and smaller portions of healthy carbs. This helps to prevent overindulging and helps you feel fuller for longer. If a meal is filling enough, you’ll be less likely to reach for less healthy snacks like chips or chocolate.

Tips to balance it out:
  • Prep balanced lunches you can take to eat at work or enjoy on the road. Try easy meals like a grilled chicken salad, a grilled veggie wrap with hummus, or a tuna salad wholewheat sandwich.
  • Make a nice container of homemade trail mix to keep at work or in the car cubby hole. Nuts and seeds are naturally filling, are great sources of protein and are really tasty plain or roasted. Mix almonds, cranberries, cashews, sunflower seeds, coconut shavings, even a sprinkle of dark chocolate chips as a treat.
  • Add some protein-packed crunch to your morning oats with a sprinkle of your favourite dried fruit, nuts and seeds and a squeeze of honey.
  • Head to the gym with a healthy pre-workout or post-workout snack to boost your energy levels. You’ll be less likely to stop for a takeaway or binge on junk while you’re out and about. These high-energy almond bars are a great energy-booster.

4. Make your meals interesting

We’ve come a long way from ‘healthy eating’ being defined as consuming mountains of steamed chicken and broccoli (thank goodness). Fortunately there are great ways to keep healthy food interesting. The key lies in changing things up a little.

Tips to shake it up:
  • Make your own meat marinades using interesting combinations of healthy ingredients like olive oils, vinegar, honey, ginger, garlic, etc.
  • Use flavourful spice pastes to enhance chicken, meat or fish.
  • Time to braai! Fire up the outdoor grill or Weber to grill your meat, chicken or fish and serve with lots of interesting salads and a foil-baked potato.
  • Have a themed food night once a week: Mexican night, Poke bowl night, DIY chicken wraps, curry and sambals... the sky’s the limit! Plus, this is something everyone in the family can look forward to.

5. Keep it simple

If you’re a creature of habit when it comes to what you eat, and you’re hesitant to try some foods, don’t stress. No need to down that green kale smoothie unless you absolutely want to!

Slow, steady and simple wins the race. If you aren’t big on change, try preparing meals you know and enjoy with maybe one slightly different element, an extra veg here and there, or a healthier alternative.

Tips to simplify food:
Keeping things simple can merely entail making small changes that aren’t too noticeable. Start with your favourite meals and go from there.

Tweak your favourite meals with a healthy twist:
  • Mac and cheese with wholewheat pasta, low fat milk and combinations of healthier cheeses like mozzarella, feta, parmesan and Swiss cheese
  • Bolognese mince packed with extra veggies like carrots, peas, celery, courgettes and bell peppers
  • Nachos or chilli con carne loaded with protein-packed beans like red kidney beans or with sweet potato fries on the side
  • Chicken curries with extra chickpeas and lentils
  • Grilled chicken wings with hot veg or side salads instead of fries
  • Make your own dipping sauces, hot sauces, basting sauces and dressings to store in the fridge - use that stuff on everything!

Some extra helpful tips:

  • Consider going plant-based! A plant-based diet is ideal if you’re wanting to up your protein, whole food and good fat intake.
  • When that snack attack hits, be prepared! If you enjoy late night snacking, have a container of biltong, popcorn or roasted nuts on hand for when those late night cravings hit.

You can put your best foot forward when it comes to making better food choices if your fridge and pantry is stocked with good options. That way your lunch or snack boxes will have plenty of healthy, filling snacks included - that will definitely have a positive impact.

Healthy snacking for men made easy with Montagu!

Guys, we’ve got all your snacking needs sorted with some seriously good snacks. It’s just a matter of time before you find their favourites.

ind your nearest store or order your essentials online today!
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