One Step at a Time: Simple Nutrition Changes for Better Men’s Health

Men’s Health Week 2026 is built around the theme of One Step at a Time — and when it comes to nutrition, that’s exactly the right approach.

We’re often sold the idea that better health requires a complete diet overhaul, strict meal plans or the latest fad diet. In reality, small, consistent changes are far more effective. The simple habits you repeat every day will have a much bigger impact on your health than any short-term nutrition trend.

Over time, these small steps can add up to significant benefits for your energy levels, weight, heart health, mood and overall wellbeing.

While good nutrition is important for everyone, there are some key nutritional considerations that are particularly relevant for men. Here are a few simple ways to improve your diet and support long-term health.

Prioritise Protein at Every Meal

In general, men tend to have a larger body size and more muscle mass than women, which means they typically require more calories and protein to maintain muscle function, energy levels and overall health.

That doesn’t mean you need to rely on protein shakes, bars and supplements. Most men can meet their protein needs through everyday foods such as lean meat, fish, eggs, dairy products, beans, lentils and tofu.

A useful goal is to include a good source of protein with every meal. This helps support muscle maintenance, keeps you fuller for longer and can aid recovery from exercise.

As a general guideline, protein requirements are around 1.5g per kilogram of body weight, although this can vary depending on your age, activity levels and goals. If you are actively trying to build muscle, your protein needs may be higher.

If you're unsure how much protein you're currently eating, food diary apps such as NutraCheck or MyFitnessPal can provide a helpful starting point.

Stop Grazing and Give Your Body a Break

One area of nutrition that has gained significant attention in recent years is intermittent fasting.

Much of the research conducted so far has looked at the potential benefits for men’s health. When done appropriately, intermittent fasting may help support cardiovascular health, improve sleep quality, reduce inflammation and assist with weight management.

Interestingly, men often appear to tolerate slightly longer fasting periods better than women. However, there is no need to take fasting to extremes.

For most men, a fasting period of around 14–16 hours overnight, combined with an eating window of 8–10 hours, seems to offer the greatest benefits.

For example, you might delay breakfast until 8am and finish eating by 6pm. The exact timing is less important than finding a routine that fits comfortably into your lifestyle.

The key message is to avoid constant grazing throughout the day and allow your body periods of rest between meals.

Include More Omega-3 Rich Foods

Omega-3 fats are essential for good health and are particularly important for cardiovascular health, fertility and hormone balance.

The richest sources of omega-3 fatty acids EPA and DHA are oily fish, including:

• Salmon

• Mackerel

• Herring

• Trout

• Sardines

• Anchovies

These healthy fats may help support testosterone balance, mood, motivation and muscle health, alongside their well-established benefits for the heart.

Ideally, men should aim to include oily fish around three times per week.

For those who do not eat fish regularly, an omega-3 supplement may be worth considering. However, fish oil supplements can interact with certain medications, including aspirin and other blood-thinning drugs, so always seek professional advice before starting supplementation.

Eat More Fruit and Vegetables

Despite ongoing public health campaigns, many men still struggle to eat enough fruit and vegetables.

In Northern Ireland, only 38% of men achieve the recommended five portions of fruit and vegetables per day.

Rather than aiming for perfection, focus on adding just one extra portion at a time.

Simple ways to increase your intake include:

• Adding berries to your breakfast

• Finishing lunch with a piece of fruit

• Including an extra vegetable in soups, stews and one-pot meals

• Snacking on fruit instead of processed foods

• Keeping frozen vegetables on hand for convenience

Remember, fresh, frozen and tinned varieties all count towards your five-a-day.

Fruit and vegetables provide fibre, vitamins, minerals and plant compounds that support everything from digestive health to immunity and heart health.

Beetroot: A Natural Boost for Circulation

Beetroot has become increasingly popular in recent years, particularly among athletes, and for good reason.

It is naturally rich in dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps relax blood vessels, improving blood flow and circulation throughout the body.

Research has shown that beetroot juice may help:

• Support healthy blood pressure

• Improve blood flow

• Enhance exercise performance

• Support cognitive function

Because nitric oxide plays an important role in circulation, beetroot may also offer benefits for erectile function.

You don't need to rely on expensive supplements either. Fresh beetroot, roasted beetroot, beetroot juice and even pre-cooked beetroot can all contribute to your nitrate intake.

Tomatoes and Prostate Health

Tomatoes are one of the best dietary sources of lycopene, a powerful antioxidant that has been associated with prostate health.

Lycopene is fat-soluble, meaning it is absorbed more effectively when consumed alongside healthy fats.

A few easy ways to maximise lycopene absorption include:

• Drizzling olive oil over tomatoes

• Adding tomatoes to salads with avocado

• Cooking with tomato-based sauces

Interestingly, cooked tomato products often contain more bioavailable lycopene than fresh tomatoes. This means tinned tomatoes, passata and tomato purée can all be excellent additions to a healthy diet.

Including tomato-based dishes regularly may be a simple way to support long-term prostate health.

Small Steps Lead to Big Results

There are many foods linked to better men's health, but the most important factor is overall dietary quality.

Aim to build your meals around a wide variety of whole, minimally processed foods, including lean proteins, vegetables, fruit, healthy fats and fibre-rich carbohydrates.

You don't need to change everything overnight. In fact, you'll probably see better results if you don't.

Choose one small habit, focus on it consistently and then build from there. Whether that's adding more protein to breakfast, eating an extra portion of vegetables or including oily fish each week, every positive step counts.

This Men's Health Week, remember that lasting health isn't built through perfection. It's built one step at a time.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

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