Mens Health

Men’s Health

A balanced diet plays an important role in supporting men’s health throughout life. Eating meals rich in lean protein, vegetables, fibre and healthy fats can help maintain muscle mass, support heart health, improve energy levels and reduce the risk of conditions such as Type 2 diabetes and cardiovascular disease.

A recipe is considered Suitable for Men’s Health when it meets the following principles.

1. High in Protein

Each serving should provide approximately 30g or more of protein from quality sources.

Good protein sources include:

• Chicken
• Turkey
• Lean beef
• Lean pork
• Fish and seafood
• Eggs
• Greek yogurt
• Tofu
• Lentils
• Chickpeas
• Beans

Protein helps maintain muscle mass, supports recovery and contributes to healthy ageing.

2. Plenty of Vegetables

Recipes should include at least two portions of vegetables or pulses per serving.

If a recipe contains less than approximately 150g of vegetables across the entire recipe (excluding potatoes), FiveDinners recommends adding around 200g of green vegetables, such as:

• Broccoli
• Green beans
• Spinach
• Kale
• Tenderstem broccoli
• Peas
• Cabbage

3. Heart-Healthy Ingredients

Recipes should prioritise foods associated with good cardiovascular health, including:

• Oily fish
• Lean meats
• Beans and lentils
• Wholegrains
• Olive oil
• Nuts and seeds
• Plenty of vegetables

These foods provide healthy fats, fibre and essential vitamins and minerals.

4. Lower Saturated Fat and Processed Meat

Meals should avoid relying on:

• Pork belly
• Large quantities of bacon
• Fatty sausages
• Processed meats
• Excess butter
• Heavy cream

These foods do not automatically make a recipe unsuitable, but they should not be the primary source of protein. Where appropriate, FiveDinners recommends lean alternatives.

5. Balanced Carbohydrates

Recipes should contain sensible portions of carbohydrate alongside protein and vegetables.

Where recipes contain large quantities of rice, pasta or potatoes, FiveDinners may recommend reducing the portion size or increasing the vegetables to create a more balanced meal.

6. Micronutrient-Rich Foods

Recipes should include foods naturally rich in nutrients important for men’s health, including:

• Iron
• Zinc
• Magnesium
• B vitamins
• Vitamin D (where possible)
• Omega-3 fats from fish

These nutrients support normal energy production, immune function, muscle health and overall wellbeing.

How FiveDinners Assesses Men’s Health

A recipe is considered suitable for Men’s Health when it:

• Provides around 30g or more of protein per serving
• Includes at least two portions of vegetables or pulses
• Uses mostly lean or nutrient-dense protein sources
• Is relatively low in saturated fat and processed meat
• Contains balanced portions of carbohydrates
• Includes foods that provide important vitamins and minerals for long-term health

If a recipe is low in vegetables, FiveDinners recommends adding around 200g of green vegetables. If the main protein comes from fatty or processed meats, a leaner alternative will be suggested to improve its suitability.

Quick Guide

A recipe is classed as suitable for Men’s Health if it:

• Provides 30g or more of protein per serving
• Includes plenty of vegetables
• Uses lean protein sources
• Is relatively low in saturated fat and processed meat
• Contains balanced carbohydrates
• Provides a good range of essential nutrients to support long-term health