Your nutritional needs will depend on your age, physical fitness and activity levels, as well as your risk of disease. Find out how much carbohydrate, protein and fat you should be eating and how to make the right choices for a healthy, balanced diet that will keep you full and energised around the clock.
Men have different nutritional needs to women, and a mid-life male will have a very different requirement to those of a male teenager or older adult, too. Read on for our nutritionist’s tips and recipe ideas for men seeking a balanced diet for good health.
What is a ‘balanced diet’?
In the UK, the Eatwell Guide defines the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow, like achieving a minimum five-a-day of fruit and veg; including wholegrains; choosing more fish, poultry, beans and pulses; eating less red meat; and opting for lower fat, lower sugar dairy (or dairy-free alternatives).
But, how much should you be eating and is there an ideal time to eat protein, carbs or fats? And, what about eating for certain health concerns? Read on to learn more.
Discover a balanced diet for women and a healthy diet for those aged 65 and beyond. Read our guides on how to feel more energetic as well as top tips for eating healthy on a budget.
Reference Intakes (RI)
Nutritional needs vary depending on sex, size, age and activity levels, so use this information as a general guide only. Reference Intakes (RI) are the 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 maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts agree that we should achieve 30g per day.
Reference intakes (RI) for men
- Energy – 2500kcal
- Protein – 55g
- Carbohydrates – 300g
- Sugar – 120g
- Fat – 95g
- Saturates – 30g
- Salt – 6g
Portion sizes for men
Numbers and figures are all very well, but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalise your portion sizes using this practical guide.
Carbs like cereal/rice/pasta/potato
- Portion size: your clenched fist
- Include one portion at each main meal and ensure it fills no more than a quarter of your plate
Protein like meat/poultry/fish/tofu/pulses
- Portion size: palm of your hand
- Aim to have a portion at each meal
Cheese
- Portion size: two of your thumbs
- Enjoy as a snack or part of a meal
Nuts/seeds
- Portion size: one of your cupped hands
- Enjoy as a snack or part of a meal
Butter/spreads/nut butter
- Portion size: the tip of your thumb
- Eat no more than two or three times a day
Savouries like popcorn/crisps
- Portion size: two of your cupped hands
- Enjoy as a snack/treat
Bakes like brownies/flapjacks
- Portion size: two of your fingers
- Enjoy as an occasional treat
Common health concerns for men
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 – find out what counts here. In the UK, only one in three men achieve this minimum target; fruit and vegetables contain vitamins, minerals and protective plant-based compounds that support health, including that of the prostate. Achieving a minimum of five-a-day may also help lower the risk of heart disease, stroke and some cancers.
Failing to eat a balanced, healthy diet could put you at increased risk of other conditions, including type-2 diabetes as well as anxiety and depression.
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 exercise is your first port of call, a protein breakfast may help promote muscle recovery and repair.
Eggs are a great choice, because they provide a good balance of quality protein and fat, as well as important micronutrients like vitamin D. Other options include lean ham, fish like salmon or haddock, as well as lower-fat dairy or dairy-free alternatives. Including protein will slow stomach emptying, which means you’re likely to stay fuller for longer, and that could help you eat fewer calories over the rest of the day.
If you’re short of time in the morning, a protein-rich breakfast needn’t take you any longer. Top your morning toast with a couple of slices of smoked salmon, some lean ham or boiled eggs, and when you do have a little longer, enjoy an omelette, frittata or our version of a full English.
Protein-rich breakfast recipes:
Scrambled omelette toast topper
One-pan summer eggs
Flash-fried smoked salmon & egg bagel
Ultimate makeover full English
Full English frittata
All-in-one baked mushrooms
Full English potato cake
Mid-morning snack
Eating well in the morning is vital for balancing energy levels throughout your day. This means if you snack, choose foods that satisfy your energy needs plus supply extra benefits, like topping up your five-a-day. Excellent choices include peanut butter and slices of banana on crackers, or creamy avocado with slices of turkey.
Energy-giving snacks:
Peanut butter & banana on toast
Turkey & avocado toast
Lunch
Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy, so if you cut them out, you’ll likely suffer from a mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary ‘white’ foods and going for high-fibre wholegrains, which will help manage those afternoon munchies. Wholegrains like rye, wholemeal and barley keep you satisfied for longer. In fact, studies show rye bread keeps blood sugar more stable than the equivalent wheat version, so this simple swap can be a way to dampen those mid-afternoon energy crashes.
Try an open sandwich topped with lean beef or pork, salmon, turkey or chicken with plenty of salad, or toast some wholegrain bread and enjoy with baked beans.
Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Open chicken caesar sandwich
Salmon & chive bagel topper
Open turkey BLT
Halloumi & beetroot open sandwich
Open rye sandwich with chicken & avocado
Egg & avocado open sandwich
Mid-afternoon
For many, it’s not sugar so much as salty, savoury foods they crave in the afternoon. If this sounds like you, forget the crisps and opt instead for spiced nuts, seeds and savoury popcorn, or enjoy lower-fat soft cheese on crackers.
Savoury afternoon snacks:
Spicy seed mix
Sweet & spicy popcorn
Scandi cheese & crackers
Spiced kale crisps
Dinner
Don’t curfew wholegrain carbs at night – they’re low in fat, fibre-rich and help you relax in the evening. Combine them with essential fats that your body can use overnight along with protein to help your cells regenerate and repair – this combination is especially important for healthy skin and hair. You can get these healthy fats from fatty varieties of fish, like salmon, trout and mackerel, as well as nuts, seeds and their oils.
Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from olive oil and add meat, fish or beans with a serving of brown rice, quinoa or wholemeal pasta.
Nutritious dinner recipes:
Spicy Cajun chicken quinoa
Healthy chicken pasta bake
Lamb with buckwheat noodles & tomato dressing
Zingy salmon & brown rice salad
Thai salmon noodles
Tandoori trout
Mushroom buckwheat risotto
Healthy burgers
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Get further inspiration with these healthy recipe collections:
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Do you have a burning nutrition question? Ask us in the comments below.
This article was last reviewed on 16 September 2025 by Kerry Torrens.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
