Nutrition For Men

British Nutrition Foundation

Recommendations for nutrients are a guideline, not a target, because everyone is individual and will vary in size and activity levels. As a guide, the dietary reference values (DRVs) per day for an average adult man are approximately:


Around 2500kcal


No more than 97g

Saturated fat

No more than 31g


At least 333g

Free sugars

No more than 33g






No more than 6g

What are men currently eating in the UK?

Let’s look at what dietary survey data suggest about what men are eating in the UK, in comparison to what is recommended.

Fruit and veg

The recommendation to eat at least five portions of fruit and veg per day (equivalent to 400g) is based on advice from the World Health Organization, to lower the risk of serious health problems, such as heart disease, stroke and some cancers.

Yet only around 1 in 3 of UK men meet the 5 A DAY advice!

A good way to ensure you get your 5 A DAY is to have one portion with breakfast, two with lunch and two with dinner. You can add even more by choosing fruit or vegetables as snacks.

Oily fish

Oily fish (such as salmon, mackerel, sardines, trout) are high in an important type of fat called long-chain omega-3 fats. These fats may help to prevent heart disease.

Oily fish are also a good source of vitamin D, important for healthy bones and muscles.

We should eat at least one portion (around 140g when cooked) of oily fish a week, but on average men in the UK eat much less than this. So why not try using canned salmon, mackerel or sardines in a salad or on wholegrain toast to contribute to your oily fish intake. Try and make sure its sustainably sourced.

Oily fish can contain low levels of pollutants that can build up in the body. For this reason, it is recommended to have no more than four portions of oily fish a week.

Red and processed meat

Red meat includes pork, veal, lamb, mutton, beef, horse and goat. Processed meats are meats preserved by smoking, curing, fermentation, salting or by adding chemical preservatives and normally include ham, bacon and salami.

While red meat is a good source of protein and provides vitamins and minerals such as iron and zinc, consumption of red and processed meat should be limited to 70g (cooked weight) per day or around 500g per week. High intake (more than 90g per day) is associated with an increased risk of bowel cancer. In males in the UK, bowel cancer is the third most common cancer.

The following weigh around 70g:

  • a small portion of steak (about the size of a pack of cards)
  • three average sized rashers of bacon (fried or grilled) or three slices of ham (not wafer thin)
  • a quarter-pounder beef burger (cooked)

Men in the UK on average are currently eating 69g of red and processed meat per day. However, there is considerable variation, and some men are eating more than the recommended maximum. If you eat a lot of red and processed meats, try replacing some of this with eggs, poultry, fish and plant-based sources of protein such as pulses (beans, peas and lentils).

A medium portion of roast beef or pork is about 90g and a medium steak is about 145g (cooked weight).

We also know that on average men are eating too much saturated fat and salt and meat products are significant contributors to men’s intakes of both.

Saturated fat

Some fat is essential in a healthy balanced diet, but many of us are eating too much saturated fat. UK health guidelines recommend that saturated fat should not contribute more than 10% of our total energy, yet in adult men, saturated fats are providing on average just over 12%. Saturated fat is the kind of fat found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages, bacon, cheese and cream so cutting down on these foods may reduce your intake of saturated fat. You can find out how food labels can help you look at how much saturated fat is in foods that you buy here.

We should be replacing saturated fat with some unsaturated fat, so swap to plant/vegetable oils like rapeseed, olive, nut oils and spreads made from them. Unsaturated fats can also be found in avocados, nuts, seeds and oily fish.


The average intake of salt in adult men per day is 9.2g, higher than the maximum recommendation of 6g day, and higher than women who have an average intake of 7.6g a day.

Eating too much salt can increase your risk of high blood pressure, which increases your risk of:

  • heart disease
  • heart attacks
  • strokes
  • heart failure
  • kidney disease
  • vascular dementia

So, try to reduce the amount of salt in your diet and not add salt to your food during cooking or at the table.

Food manufacturers have made some changes to reduce the amount of salt they add, but it is estimated that 75% of the salt we eat is added to the food we buy. This comes from salt added to foods like bread, ham and bacon, sauces and gravies, salted snacks, soups and ready meals.

We can use nutrition labels to check the salt content in the foods we buy and help us to choose lower salt options. The back-of-pack label will give you the amount of salt in 100g of the food and usually per portion as well – do not forget the aim is to have less than 6g (about a teaspoon of salt) a day.

Useful resources

There are a number of health campaigns throughout the year to raise awareness of...
Living with prostate cancer can be hard to deal with emotionally, as well as physically...
We all have good and bad days but what and when we eat can influence our mood, energy,...
‘Engage’ training is a comprehensive one day programme which seeks to address the current...
There is an increasing number of organisations / practitioners who are keen to involve...
Informing Choices NI are currently supported by the Public Health Agency to undertake a...
This programme is a six week training programme for groups of adults and focuses on...
A healthy diet and regular physical activity may help you manage the effects of prostate...
Move for Men is your new monthly fitness and wellbeing membership, designed to help you...
This includes: Raising awareness of depression and Aware NI services at a wide range of...
As part of this community, you can talk about whatever you want, from diagnosis to...
We rely on our incredible volunteers to help us spread the word about prostate cancer,...
Cancer Focus NI can provide a wide range of presentations to meet the needs of your...
The important thing to remember when you’re affected by prostate disease is that you’re...
Call us for free, unbiased, confidential support and information. There's no such thing...
Cancer Focus NI, Keeping Well vans are mobile drop-in units which bring health checks,...
We have a team of trained volunteers throughout the UK who carry out talks to groups both...
Each month we run an online support group for men on active surveillance - a form of...
Prostate Cancer UK have a team of trained volunteers throughout the UK who carry out...
Fatigue support is a telephone programme which includes 4 appointments with a Specialist...
There are hundreds of prostate cancer support groups in the UK. We have details of many...
Guided meditations
Food diary, exercise tracker and diet coach
Learn to manage negative thoughts and look at problems differently
Handle stress and anxiety on the go
It’s an easy to follow programme known the world over, and perfect for those new to...
Active 10 is a free and easy to use walking app that tracks your walking and shows you...
Guided meditations
Your Mind Plan offers practical ideas and advice to help you boost and maintain your mental wellbeing. Answer the quick 5-question quiz and the Every Mind Matters widget will give you 5 tailored actions to help you feel more in control, improve your sleep, deal with stress and anxiety, and boost your mood – as well as the option to easily swap any actions and to save the whole plan via email.
Prostate Cancer UK launched a campaign to encourage men at higher risk of prostate cancer...