The good news: proteins and calories are the key to a healthy diet for a man.

The bad news: this doesn’t mean you can live off bacon cheeseburgers and crispy chicken sandwiches for the rest of your life.

Men need proteins and calories to build and repair muscles, balance hormones, help their organs function and support a healthy metabolism.

They also help men recover from physical activity, which is why a trip to Mr Chicken or the burger wagon can be so tempting after a workout at the gym. (Or, if you’re not a gym person, a brisk walk from your desk to the car.)

Unfortunately, for those of us who enjoy fast food, healthy eating is not as simple as giving in to every temptation. But, as our guide shows, good eating doesn’t have to be all bad!

Good — healthy fats

Avocados, walnuts, almonds, chia, flax. You might not be salivating with excitement right now, and you’re probably wondering if you can sprinkle the chia on top of a meat pie but, trust us, these healthy foods are substantial enough to satisfy your hunger, especially if paired with lean proteins or complex carbs — see below. They’re also good for your heart and brain.

Good — lean proteins

Chicken breast, turkey, salmon, sardines, tofu, legumes. That’s more like it. If you can’t find something you like from that little list, it’s time to give up. Lean proteins help you build muscle, boost your metabolism and take the edge off your snackiness.

Good — complex carbohydrates

Sweet potatoes, quinoa, brown rice, oats. As side dishes go, they might not bring back those cosy childhood memories of your mom’s mashed potatoes or home-cooked fries, but complex carbohydrates won’t have you falling asleep on the couch with an overfilled stomach either. They provide you with a slow-burning stream of energy to get you through the rest of the day.

Good — fruits and vegetables

Apples, berries, leafy greens, cabbages. Homer Simpson said you don’t win friends with salad. We don’t necessarily disagree with him, but you’re not here to win friends, you’re here for the antioxidants and fibre, right? Fruit and veg will also help your digestive system and prevent disease. There are enough options in Hamilton’s lunchtime spots to find a salad for anyone — just don’t smother it in blue cheese dressing.

Bad — sugary drinks

There’s a reason you get a craving for a can of soda, fruit juice or sports drink. It can give you a quick burst of energy. However, once the buzz wears off, you’ll crash — meaning you’ve loaded your diet with sugar, gaining no nutritional value, all for a short-term rush.

Bad — fast food

Fries, chicken nuggets and burgers are loaded with saturated fats, sodium and refined carbohydrates which lead to weight gain, high cholesterol and the risk of heart disease. These are fine as an occasional treat — just don’t make a habit of it!

Bad — refined carbohydrates

White bread, pastries, packaged breakfast cereals. Many of us grew up on these staples, but our well-meaning parents might not have appreciated how they’ve been stripped of their fibre, vitamins and minerals during the production process. We also digest them quickly, which leads to spikes in our blood sugar and insulin levels.

Bad — processed meats

Hot dogs, bacon, processed deli meats. They contain high levels of saturated fats and sodium, without the nutritional benefits of whole protein sources. They’re also engineered to be hyper-palatable, so your body’s natural fullness cues are overlooked, causing you to eat more than you should.

• Sources for this article include the National Health Service, British Heart Foundation, Healthline.com, Harvard Health Publishing and Nuffield Health.