Protein: Men need to get enough protein to maintain healthy muscles, bones and tissues. Good sources of protein are meat, fish, eggs, beans, nuts and seeds.

Fruits and vegetables: They contain vitamins, minerals, and antioxidants that help maintain heart health and reduce the risk of cancer and other diseases. It is recommended to consume at least 5 servings of fruits and vegetables per day.

Grains: They are rich in fiber and other nutrients that help improve digestion and lower cholesterol levels. Good sources of cereals are oatmeal, rice, buckwheat, wheat, corn.

Fish: It contains many beneficial omega-3 fatty acids that help improve heart, brain, and eye health. It is recommended to eat fish at least twice a week.

Dairy products: They are rich in calcium, which helps maintain healthy bones and teeth. Good sources of calcium are milk, yogurt and hard cheeses.

It is important to remember that a healthy diet should be varied and balanced to provide all the necessary nutrients to maintain health. In addition, it is recommended to limit the intake of fatty, salty and sugary foods that can negatively affect men's health.