Men need proteins and calories to build and repair muscles, balance hormones, help their organs function and support a healthy metabolism. Unfortunately, for those of us who enjoy fast food, healthy eating is not as simple as giving in to every temptation. Good — healthy fatsAvocados, walnuts, almonds, chia, flax. Good — lean proteinsChicken breast, turkey, salmon, sardines, tofu, legumes. Lean proteins help you build muscle, boost your metabolism and take the edge off your snackiness.