CareOregon cares about our members’ health — and an important part of staying healthy is what you eat! This article focuses on nutrition for men*, at any stage of life. The good news is that many healthy foods that support men’s health are affordable and easy to find at grocery stores, discount markets and food programs. 

Sometimes it can be hard to find time or money for fresh foods. But there are programs in Oregon that can help stretch your food budget. For example, the Double Up Food Bucks Oregon program can help you get more fruits and vegetables with your SNAP benefits. You can also visit CareOregon’s Nutrition supports page to learn more about available resources. 

Why healthy eating matters for men 

Eating healthy foods helps men stay strong, maintain muscle, and support their heart and brain health. A balanced diet with fruits, vegetables, whole grains and lean proteins can help lower the risk of common conditions such as heart disease, type 2 diabetes and certain cancers. 

In younger years, good nutrition is crucial for men to fuel energy, develop bones and muscles, and lower risk of long-term diseases. 

As men get older, they may also face health concerns like high blood pressure, prostate issues and loss of muscle mass.  

The right foods can help support energy, strength and overall well-being at all stages of a man’s life. 

10 healthy foods that support men’s health 

1. Nuts and seeds 
   Almonds, walnuts and sunflower seeds are rich in healthy fats and protein. They make an easy snack and support heart health. 
2. Bananas 
   Bananas are affordable and easy to eat on the go. They provide potassium, which helps control blood pressure and supports muscle function. 
3. Tomatoes 
   Tomatoes contain lycopene, a nutrient linked to prostate health. They're easy to add to soups, salads or sandwiches. 
4. Leafy greens 
   Vegetables like spinach and kale are rich in vitamins and minerals. They may help support prostate health and reduce inflammation. Frozen versions are just as healthy and last longer. 
5. Oats 
   Oatmeal is an easy, low-cost breakfast. Oats are high in fiber, which helps lower cholesterol and supports heart health. 
6. Fatty fish (like salmon or tuna) 
   Canned or fresh fish provides protein and omega-3 fats, which support heart and brain health. Try adding tuna to a sandwich or salmon to a salad. 
7. Low-fat milk or yogurt 
   Dairy products provide calcium and protein, which help maintain strong bones and muscles. Choose plain yogurt to avoid added sugars and add your own fruit for flavor. 
8. Eggs 
   Eggs are a great source of protein, which helps maintain muscle as you age. They also contain vitamins that support brain and eye health. 
9. Canned beans 
   Beans like black beans or kidney beans provide plant-based protein and fiber. They help support digestion and may reduce the risk of heart disease. 
10. Whole grains  
    Whole grains like brown rice or whole wheat bread provide steady energy and fiber. They help support digestion and heart health. 

CareOregon keeps health in mind  

Ready to take the next step?  We’ve put together resources to help you go further with your health:   

What are common men’s health issues?  

Why is nutrition important for health?  

*Men and anyone assigned male at birth. 

Pop Health series   

Our "Population (Pop) Health" series highlights the key factors that define prevalent conditions shaping the lives of CareOregon members. Through these stories, we explore how our ongoing innovation with partners and industry leaders can improve health outcomes, address the complicated influences in health care access and close the gap in community services.