In this edition we're helping men fuel their bodies for life’s adventures—whether that’s hitting the gym, chasing the kids around, or just powering through a busy workday. We'll share practical tips on everyday eating for men’s health, from fuelling your workouts and the breakfast debate to choosing good fats, increasing plant-based foods, embracing mindful eating, and how We Feed You healthy ready meals can seamlessly fit into your weekly routine. Let’s dive in!
Fuel for Exercise: Eat to Energise
Exercise is a cornerstone of a healthy lifestyle. But without the right fuel, even the best workouts can fall flat. Here are some tips to help ensure you’re eating to power your performance:
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Carbohydrates for Energy:
Carbs are your body’s primary fuel source. Incorporate whole grains, fruits, and vegetables into your meals to keep your energy levels steady during exercise. -
Protein for Recovery:
After a solid workout, your muscles need protein to repair and grow. Many men jump straight to protein powders, but in most circumstances, food alone in sufficient quantities is sufficient. Excessive protein intake can place undue strain on your kidneys and lead to greater calcium loss in your urine, potentially compromising bone health over time.
Here are some other excellent protein sources which offer many more benefits compared to powders:
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Lean Meats & Poultry:
Chicken, turkey, and lean cuts of beef are not only high in protein but also provide essential vitamins and minerals. -
Seafood:
Fish like salmon, tuna, and sardines are fantastic protein sources while also offering heart-healthy omega-3 fatty acids. -
Eggs & Dairy:
Whole eggs, Greek yoghurt, cottage cheese, and milk are versatile options that deliver high-quality protein along with calcium and other nutrients. -
Plant-Based Proteins:
Legumes (such as lentils, chickpeas, and beans), tofu, tempeh, and edamame are excellent choices, especially if you’re looking to increase your plant-based intake. These options are rich in protein and fibre, which can support digestion and overall health. -
Nuts & Seeds:
Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds offer a protein boost along with healthy fats and antioxidants.
We Feed You Nutty Seedy Granola Bars
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Whole Grains:
Quinoa, buckwheat, and barley aren’t just carbohydrate sources—they also provide a decent amount of protein and are a great complement to any meal. -
Ready Meals:
For busy days, consider integrating We Feed You healthy ready meals into your weekly plan. The protein content for all meals is listed on the website, and a search function for meals that are considered a good source of protein based on the FSANZ recommendations is available. Many of these meals are crafted with balanced portions of protein, carbs, and healthy fats, making it easy to stay on track with your nutrition goals.
We Feed You currently has 38 meals which are considered a good source of protein according to the FSANZ guidelines. View here >.
Watch for brands that label their meals as "high protein." These claims can be misleading because they may not adhere to the official standards set by Food Standards Australia New Zealand (FSANZ). FSANZ has specific guidelines that define what qualifies as a high protein meal, including the minimum amount of protein per serving. When brands make high protein claims without meeting these criteria, they're essentially using marketing language that can overstate the actual protein content. This means it's important to check the nutritional information on the label to ensure that the meal truly delivers a high level of protein according to FSANZ standards.
FSANZ stands for Food Standards Australia New Zealand. It's a government agency that sets the rules for food safety, quality, and labelling in Australia and New Zealand to help ensure that the food you eat is safe and accurately described.
By incorporating a variety of these protein sources into your diet, you can easily meet your daily protein requirements while enjoying a range of flavours and nutritional benefits. This balanced approach supports muscle recovery, boosts energy, and contributes to overall men's health.
Timing Matters:
Eating a balanced snack or meal 1–2 hours before your workout can give you the energy you need without weighing you down. Post-exercise, aim for a mix of protein and carbs to kickstart recovery.
Remember, consistency is key. Experiment to find what timing and food combinations work best for you.
To Eat or Not to Eat Breakfast?
The breakfast debate is a hot topic in men’s health. Some research suggests that skipping breakfast isn’t the villain it’s made out to be, while others swear by the “most important meal of the day.” Here’s our take:
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Listen to Your Body:
If you’re not hungry in the morning, there’s no need to force yourself. However, if you do enjoy breakfast, opt for nutrient-dense options like whole grains, eggs, and fruit. -
Consistency Over Rules:
Rather than following strict rules, focus on what makes you feel energetic and satiated. Whether it’s a hearty breakfast or a mid-morning nutritious snack, tailor your routine to your lifestyle and workout schedule.
We Feed You mini egg muffins are a delicious, protein-packed breakfast or snack option that deliver high-quality real egg protein (not powder) in convenient, nutrient-rich bites to kickstart your day.
We Feed You mini egg muffins
Embrace Good Fats
Not all fats are created equal. While trans fats and excess saturated fats can harm your heart health, good fats—think monounsaturated and polyunsaturated fats—are essential for overall wellness:
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Healthy Sources:
Avocados, nuts, seeds, and olive oil are excellent sources of good fats that support brain function and heart health. -
Balance is Key:
Incorporate these fats in moderation as part of a balanced diet. They not only help in nutrient absorption but also keep you feeling full longer.
Many We Feed You ready meals include healthy fat sources, such as extra virgin olive oil, nuts, fish or seeds. These fats aid in the absorption of fat-soluble vitamins, provide a steady energy release, and support overall cardiovascular and cognitive health—making them a smart choice for anyone looking to maintain a healthy lifestyle.
Increasing Plant-Based Foods
Adding more plant-based foods to your diet isn’t just trendy—it’s a smart move for long-term health:
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Nutrient Powerhouses:
Vegetables, legumes, and whole grains are packed with vitamins, minerals, and antioxidants. These help reduce inflammation and support heart health. -
Versatile & Delicious:
Experiment with plant-based recipes. Toss a colourful salad, try a hearty vegetable stew, or blend up a green smoothie. The more variety, the better!
Add some We Feed You vegetarian or vegan meals to your shopping cart! Our plant-based options are carefully crafted to be as nutrient-dense as they are delicious—packed with wholesome ingredients and bold flavours that perfectly complement your active lifestyle. They may also include veggies you don't usually cook with at home, helping to improve diversity in your diet and supporting gut health.
We Feed You Tamarind Eggplant Curry with Brown Rice
Stop Dieting and Just Eat Well
Fad diets come and go, but sustainable, balanced eating is here to stay:
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Focus on Quality, Not Restriction:
Instead of obsessing over calorie counts, unnecessary protein powders, or cutting out entire food groups, aim for a variety of nutrient-dense foods. -
Lifestyle Over Quick Fixes:
When you shift your mindset from “dieting” to “eating well,” you build habits that support long-term health and energy levels. -
Enjoy Your Food:
Meals should be enjoyable. Relishing what you eat can improve digestion and help you maintain a healthy relationship with food.
The Art of Mindful Eating
Mindful eating is more than a buzzword—it’s a practice that can transform your relationship with food:
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Slow Down:
Take time to savour each bite, appreciate the flavours, and listen to your body’s hunger cues. -
Eliminate Distractions:
Try to eat without the constant buzz of your phone or TV. A calm eating environment can help you enjoy your meal and prevent overeating. -
Reflect:
After a meal, pause to assess how you feel. This practice can guide you to better choices in the future.
How to Include We Feed You Healthy Ready Meals in Your Weekly Plan
In our fast-paced world, convenience is key—but convenience doesn’t have to come at the cost of nutrition. We Feed You healthy ready meals offer a balanced, delicious option for those hectic days:
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Meal Planning Made Easy:
Stock your freezer with We Feed You meals to ensure you have a nutritious option on hand when time is short. -
Balanced Nutrition:
Choose a range of meals for nutritional variety. Each ready meal is carefully crafted and varies in its nutritional profile, ensuring a mix of vegetables, herbs and spices, protein sources, carbs, and fats to provide a wide range of essential vitamins and minerals. -
Variety & Flexibility:
Whether you’re fuelling up for a workout, refuelling after a long day, or just need a quick, healthy meal, these ready meals can be easily incorporated into your weekly plan. -
Quality You Can Trust:
Proudly Australian, We Feed You prioritises fresh ingredients and balanced recipes designed with your health in mind.
Check out our range of healthy ready meals on www.wefeedyou.com.au and make them a part of your journey to better health.
In Conclusion
Eating for men’s health doesn’t have to be complicated. Focus on balanced, nutrient-dense meals that fuel your workouts, support recovery, and make you feel great every day. Whether you’re enjoying a nutrient-packed breakfast, incorporating more plant-based foods, embracing the benefits of good fats, or using We Feed You healthy ready meals to stay on track, remember that healthy eating is about sustainability, enjoyment, and overall well-being.
