Diet Plan for Teenagers
Teenage Boys experience fast growth and change, requiring them to get proper Nutrients from their daily Diets. Teenage boys who are active in after-school activities for example sports may need further amounts of nutrients, such as protein, to support growing muscles.
Why Does Gender Affect Nutrient Requirements?
Gender has a marked effect on the nutrient requirements of teenagers. Girls can require more calories and proteins in the initial teenage years as they mature earlier than boys. The requirement in boys is higher in the later years.
Diet Plan for Teenage Boys
Below is a sample Diet Plan for teenage boys. The portion sizes would vary depending on age.
For proper body growth and good muscle tone, protein equivalent to 45 to 60 grams per day should be provided in the daily Diet. It is possible to get protein from meat, fish and dairy products. Vegetarians should obtain protein from non-animal food sources for example soy, nuts and beans.
Lack of calcium can lead to weakness in bones and even Osteoporosis conditions in later life. Calcium is very important, and if sufficient quantity cannot be availed from everyday food, the lack of calcium should be compensated through supplements.
About 1,200 milligrams of calcium is needed every day, and should be preferably obtained from dairy products, calcium fortified fruit juices, cereals, and other sources of calcium rich foods like sesame seeds in addition to leafy vegetables like spinach.
During adolescence boys need between 2,500 to 2,800 calories each day, however girls need almost 2,200 calories. The calorie content can be best obtained from sources for example low fat dairy products, whole grains, fruits and vegetables.
Healthy 1800 Calorie and 2600 Calorie Diet for Teenage Boys
The following is a sample 1800 Calorie Diet plan that can be preserved by teenage boys who are not much into exercise, outdoor games and sports. It is the ideal Diet Plan for Weight Loss to maintain the body weight at a healthy level without much exercise. So, it is important to plan the 1800 calorie diet by including different food groups into a whole day’s meals.
The 1800 calorie diet is generally divided into 3 meals and 2 snacks, each meal consisting of 500 calories and each snack consisting of 150 calories.
Making Mealtime Healthy
There are ways you can help your teen make meals healthier. Here is Healthy Diet Plan for each day:
Studies show breakfast helps kids learn. Your teen’s breakfast should have foods from all Food collections. Some healthy choices are yogurt, cereal, whole wheat toast and breakfast sandwiches.
Your teen should have a balanced, healthy lunch each day. Some healthy choices are sandwiches and pasta salads.
Dinner is a great time to get together as a family. Some healthy dinner choices are whole grains, veggies, lean protein, low-fat dairy, and sometimes dessert.
Most teens must also eat 2 to 3 snacks a day. Some healthy choices are fresh fruit and veggies, cheese, pretzels, granola bars, yogurt, and popcorn.
Foods for Healthy Skin
- Acne breakouts are common during this age. Some dietary modifications can help prevent it.
- Teens should drink at least 8-10 glasses of water every day.
- Other fruits and vegetables such as tomatoes, beetroots, mangoes, watermelon, muskmelon, and bell peppers are a good source of beta-carotene, a precursor of vitamin A.
Great Ways to Find Good Health
If you are ready to make changes, here are some tried-and-true tips:
- Pay attention to portion sizes.
- Drink fat-free, low-fat milk, or water instead of sugary drinks.
- Eat at least five servings a day of fruits and veggies.
- Eat whole grains such as whole-wheat bread, brown rice, and oatmeal which provide fiber to help you feel full.
- Choose a range of protein foods, like lean meat and poultry, beans, seafood, soy products and nuts.
- Limit eating out and choose smaller sizes at fast-food restaurants. Avoid supersizing even if it feels like better value.
Importance of a Balanced Diet Plan for Teenage Boys
Healthy diets for teenagers, mostly for boys must include particular nutrient-rich foods because their growing body have special nutritional requirements, unlike adults or younger children.
45 to 65% of the total calories should come from carbs, 25 to 35% from healthy fats and 10 to 30% from proteins.
Proteins help the body to increase lean muscle mass, which generally doubles between the age of 11 to 17 years.
But it is important to choose healthy source of protein like meats, lentils, nuts, fish, eggs, beans, cheese, and seeds.
Teenage boys do tend to enjoy their food and not get too hung up about calories so use this to your benefit. They’ll also try new things if they look tempting sufficient particularly if their mates like them.