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    Men’s Health Management: How to Eat Better After 40

    Posted: November 21, 2022

    An important part of men’s health management at any age is eating healthy, but it’s especially important after 40. Middle aged men have some unique nutrition needs and there are a lot of dietary issues that may crop up.

    Man picking vegetables to eat better for men's health management

    Diet is an important part of men’s health management after 40.

    The food you eat is necessary for providing you with energy and nutrients you need to stay healthy and enjoy life. After 40, you might notice yourself packing on some extra pounds, losing muscle, and experiencing more aches and pains than you did in your 20s and 30s. You also have higher risk for many health issues, including heart disease, diabetes, and obesity. The good news is that eating right and working with a men’s health management team can help you reduce these risks and live a healthy, enjoyable lifestyle.

    Men’s Health Management After 40: Improving Your Diet

    While your diet may not have been great for your health in your 20s and 30s, now is the time where you might find it catching up with you more. After 40, you might have a lot of different health changes that a healthy diet can help. Don’t worry, though, it’s not like you have to give up your favorite snacks, it’s just time to be a little more mindful about what you’re eating and how it impacts your body.

    One of the first steps to take is to make an appointment at our men’s health clinic. We can help you understand your specific dietary needs and provide you with advice on how to achieve them. Taking steps now can help you protect your health well into the future and can also help you feel like the best version of yourself by providing the fuel you need to do the things you enjoy.

    Important Nutrients Men Over 40 Need

    After 40, there are many essential nutrients you need, including calcium, vitamin D, fiber, potassium, healthy fats, and omega-3. There are also several nutrients that can help with prostate health. Getting plenty of these vitamins and nutrients can help you feel your best and enjoy better health for years to come. If you’re not getting enough of these vitamins and nutrients, talk to our men’s health management providers for strategies to get them through diet and supplements if needed.

    Calcium & Vitamin D

    Calcium and vitamin D are both key nutrients men need after 40. These nutrients are important throughout life, but especially during middle age when our bones tend to lose density and become weaker.

    Here are some great dietary sources of calcium and vitamin D:

    • Dairy
    • Fortified dairy alternatives like soy milk
    • Fortified foods like cereal
    • Dark leafy greens
    • Fatty fish like salmon and tuna


    You might know that dietary fiber is important for keeping your bowel movements regular and fighting constipation, which you might find happens more often after your 40s. However, fiber also does many other things for your health, including keeping you full for longer to control your appetite and even reducing your cholesterol levels. Therefore, it’s one of the things that our men’s health management professionals may recommend increasing from your diet.

    Some good sources of dietary fiber include:

    • Whole grains
    • Fruits
    • Vegetables
    • Beans
    • Lentils


    Potassium is incredibly important for keeping your blood pressure in check. Therefore, getting plenty of potassium can reduce your risk for high blood pressure and, by extension, many cardiovascular issues.

    Sources of potassium in your diet include:

    • Bananas
    • Sweet potatoes
    • Spinach
    • White beans

    Heart Healthy Fats

    There’s a lot of misinformation out there about dietary fats being bad. While some types of fats aren’t good for you in large amounts, there are many healthy fats that are essential for nutrition for middle aged men. Heart healthy fats can help lower bad cholesterol (LDL cholesterol) and increase good cholesterol (HDL cholesterol).

    Heart healthy fats include:

    • Olive oil
    • Walnuts
    • Almonds
    • Avocados


    Omega-3 fatty acids, known as omega-3 for short, are essential for maintaining heart health. After 40, your risk for heart disease increases. It’s the leading cause of death for men in the U.S. Omega-3 plays an important role in preventing blood clots, reducing inflammation, and regulating contraction and relaxation of artery walls. It also helps your body produce vitamin D.

    You can find omega-3 from the following dietary sources:

    • Oily fish like salmon and mackerel
    • Nuts
    • Seeds
    • Soy beans

    Prostate-Healthy Nutrients

    As we get older, our risk for enlarged prostate and prostate cancer increases. Therefore, it’s also important to get enough prostate-healthy nutrients like vitamin C, lutein and beta carotene. Studies show getting enough of these key nutrients can reduce the risk for many prostate-related risks.

    Sources of these nutrients include:

    • Carrots
    • Cherries
    • Spinach
    • Melon
    • Egg yolks
    • Sweet potatoes

    Important Dietary Considerations for Men’s Health Management

    In addition to making sure you get the right micronutrients, there are other parts of your diet that our men’s health management team may recommend based on your individual circumstances. Here are some general considerations about eating healthy after 40:

    Keep Track of Your Calories

    In middle age, our metabolisms slow down and we tend to be less active than we once were. This means we don’t need as many calories as we once did. Yet, many of us continue to eat the same amount or even more, which can lead to weight gain. Keep in mind that the recommended calorie intake for the average middle aged man is between 2,200 and 3,000, depending on your activity levels. Avoid overeating by keeping track of your calories.

    Choose Nutrient-Dense Foods Over Empty Calories

    There are a lot of foods that provide calories with not a lot of nutrients, like soda, candy, and potato chips. It’s generally better to opt for healthier alternatives that are packed with nutrients so that you can get the vitamins and nutrients you need without eating too many calories. So, try to decrease eating empty calorie foods and increase the nutrient-dense foods you eat.

    Reduce Your Sodium Levels

    High sodium levels from your diet can put you at risk for high blood pressure. It’s incredibly easy to eat too much sodium, even if you’re not over-salting your food. Some men’s health management tips for reducing sodium in your diet include:

    • Avoid processed foods whenever possible
    • Use things like lemon and herbs to flavor your food instead of salt
    • Choose foods labeled low sodium, reduced sodium, or no salt added

    Get the Right Balance of Macronutrients

    We mentioned a lot of micronutrients that men after 40 need, but let’s not forget macronutrients. Macronutrients are fats, proteins, and carbohydrates. Eating the right balance is important for your health. Here are some general macronutrient recommendations for a healthy diet:

    • 45% to 65% of your calories should come from carbohydrates
    • 20% to 35% of your calories should come from fats
    • 10% to 35% of your calories should come from proteins

    In addition, make sure that you’re making healthy choices for each of these macronutrients. For instance, choosing heart healthy fats like olive oil instead of saturated fats like butter.

    You May Need a Multivitamin

    Even if you work really hard to eat right and improve your diet, you might still find that you’re deficient in some vitamins and nutrients. Our men’s health management team can work with you to find a diet that works well with your lifestyle and, if needed, may recommend taking supplements to help. A daily multivitamin can be incredibly helpful if you struggle to get the right amount of vitamins and nutrients from your everyday diet.

    Complete Men’s Health Management from Low T Center

    Our providers at Low T Center are committed to helping you achieve your health goals. We make healthcare affordable, convenient, and easy so you can enjoy a healthier lifestyle. Whether you need an annual exam to talk about improving your overall health through diet and exercise or you are experiencing worrying symptoms, our team is here to help you feel your best. Make an appointment today at one of our convenient clinic locations.

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    Disclaimer: This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of Low T Center. You should always seek the advice of a licensed healthcare professional.