How to be fighting fit at every age

Men’s health through every age group

Lite n’ Easy dietitian Melissa Holloway shares essential health tips for men across all age groups, and how setting up healthy habits early in life can help prevent health problems later.

It’s a common belief that many men look after their car better than they look after their health. Research also shows that men are less likely to see their GP than women, and more likely to suffer from lifestyle-related health conditions. Here are some tips to help men protect their health at any age, and how Lite n’ Easy can help from when they’re young men, through to middle age and into their senior years.


Young men – early 20’s roller coaster

For many young men in their 20’s, food choices centre around cost, level of convenience and taste, and knowledge with how to (most quickly) prepare food. These years are often less about health, and more about finding their feet in life – entering the workforce, taking up sport or the gym, and spending late nights studying and drinking with their mates. With a very busy work and social calendar, it can be common for men to have difficulty maintaining healthy habits. Protein intake is often a ‘health’ focus for men around this age to promote muscle growth. For example, smashing protein shakes and chowing down on large steaks at the pub is a common occurrence.



Young men are compromising health in their later years by overlooking healthy food in favour of quick-fix convenience foods and too much alcohol. Lite n’ Easy meals are full of protein, and also ensure you’re getting enough fruit and vegetables to help reduce the risk of chronic lifestyle diseases. Lite n’ Easy provide tasty and healthy versions of the Aussie favourites and encourage new tastes by showcasing a wide range of different foods, in a convenient, grab-and-go package. It’s essential to develop healthy habits in this age group to carry throughout middle age and into senior years.

The family man – 30’s & 40’s

Balance of work and family

The man in his 30’s has often partnered up by this stage and may have started a family. This means they may be spending long hours focusing on work and family, and less time on themselves. Coincidentally, this is also the time when their lifestyle choices very much start to influence their health. They may also be reflecting on their family health history as middle-age approaches and perhaps considering a need for a lifestyle change.


It’s important for men in this age group to effectively manage stress, maintain good sleeping habits and keep up the exercise. It’s common for men in this group to have competing demands from work and family, and stress can wreak havoc on how our body functions. Men’s metabolism in this age group can also start to slow down and can increase weight gain, so it’s essential to make healthy eating decisions.

Muscle mass

Most men begin to lose muscle mass after the age of 30. It’s important to participate in strength training, which helps inhibit muscle loss and helps to build bone density. It also increases the speed at which your body burns calories to help maintain a healthy weight range, and keeping a healthy weight can help you avoid lifestyle diseases like type 2 diabetes and many cancers.


During your 40’s, unfortunately, your body might start to tell you that you’re not as young as you used to be. It’s important to continue with healthy eating and drinking habits through this time. Incorporating exercise, particularly strength training, can help avoid the potential dad bod. A regular exercise routine will also help maintain bone mass, and keep blood pressure and cholesterol levels in check. Meals from Lite n’ Easy give men who are juggling family and work the opportunity to break out of the ‘same-old’ cycle and put their health first. Lite n’ Easy has a range of convenient and healthy meal options that offer men the opportunity to spend less time shopping, preparing and cooking, leaving more time and energy for family.

Mature age – 50’s 

Health risks increase in your 50’s and chronic diseases such as high blood pressure, or diabetes may start to rear its head as a result of well-ingrained lifestyle habits, including less-than-ideal nutrition choices. Good nutrition is not only important in preventing these conditions but is equally important in managing them (and slowing down their progress).

Testosterone levels

After age 50, testosterone levels begin to decline, which can impact on how fat is distributed across the body. Men may notice extra weight around the midsection, losing head hair, more hair in places like ears and nose, and a loss in muscle mass. A diet rich in fruit and veg, healthy fats, wholegrain carbohydrates, and lean protein is enough to manage a condition such as diabetes; no special diets are typically required. It’s at this age, more than ever, that a healthy diet is crucial for improving a man’s health. By providing the right balance of nutritious foods across the day and modelling appropriate portion sizes, Lite n’ Easy can help men to shift those die-hard habits, lose weight and make a change for the better.

Seniors – 60’s & 70’s 

A lot can change in your 60’s. Many men have retired, children have left home and even started their own families. Even at this age or older, the choices you make about exercise, eating well and your overall health remain important. Keeping healthy means, you can continue to do the things you enjoy like playing golf, social outings, playing with the grandkids and travelling. Keep moving every day, even if it’s just walking. Eating a healthy diet is also vital to help sustain your energy levels. Lite n’ Easy takes the hard work out of cooking and eating well, which means you can spend more time doing the things you love.


Why Lite n’ Easy?

Meals from Lite n’ Easy can help men across all age groups eat well and stay healthy. Lite n’ Easy has a range of healthy meal options to suit men whether they’re after convenience or weight loss. Give us a call on 13 15 12 or click here to order now.