Nutrition for Teenage Boys
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A healthy diet for a teenage boy
adheres to dietary guidelines from the U.S. Department of Agriculture (USDA).
It focuses on including foods that have the nutrients necessary for proper
growth and development and balancing diet with physical activity. Learning how
to make nutritious decisions is important for teenage boys because it prepares
them to be healthy adults.
Benefits
Teenage boys are developing at a
rapid rate physically, emotionally and psychologically. A healthy diet supports
this growth and prevents illness and diseases. According to TeensHealth, a
health information resource developed by the Nemours Foundation, teenagers who
do not eat a healthy diet are at risk for malnutrition, which can lead to
stunted growth, illnesses and cognitive delays.
Calorie Requirements
According to the USDA's MyPyramid,
the average teenage boy needs between 2,000 to 3,200 calories, depending on his
activity level and age. Teenage boys ages 16 to 19 require more calories than
those between the ages of 13 to 15. Teenage boys who are extremely active need
more calories than those who are sedentary or only moderately active. Teenage
boys should monitor their caloric intake by exercising portion control because
excess calorie consumption can lead to obesity, which is a serious health risk.
Vitamins and Minerals
Vitamins and minerals support normal
body processes like building strong bones and muscles, immune function and
converting food into energy. Vitamin and mineral deficiencies can result in
illness, weakness, fatigue and poor health. A healthy diet that includes a
variety of foods can provide all the vitamins and minerals a teenage boy needs
to be healthy. Teenage boys who are unable to consume a healthy diet or who
suffer from certain medical conditions may be required to take vitamin and
mineral supplements. The amount of vitamins and minerals a teenage boy needs is
specific to each vitamin or mineral.
Guidelines
A healthy diet for a teenage boy
includes fruits, vegetables, whole grains, low-fat dairy products, lean
proteins and unsaturated fats. According to the American Dietetic Association
and USDA, these are packed with vitamins and nutrients, such as fiber, vitamins
A, C, D, E and K, B-vitamins, potassium, calcium, iron, zinc, magnesium and
phosphorus, that support normal growth and development. Fruits and vegetables
in particular also contain antioxidants, which protect the body from harmful
substances that cause diseases.rnrnA healthy diet limits foods high in fat,
cholesterol, sodium and sugar because these foods increase the risk of obesity,
heart disease, diabetes and other chronic conditions when eaten in excess. Teenage
boys can limit their intake of fat, cholesterol, sodium and sugar by eating
less processed and fast foods, deep fried foods, soda, candy and desserts.
rnrnA healthy diet should be balanced with regular physical activity. MyPyramid
recommends at least 60 minutes of physical activity a day for teens and
adolescents. Teenage boys can increase their physical activity by limiting the
amount of time spent watching TV, playing video games and using the computer.
Considerations
Healthy teenage boys will grow at
different rates and come in all shapes and sizes. According to TeensHealth,
teenage boys may gain weight during puberty as their body prepares for a growth
spurt but this is not a reason to diet or try to lose weight rapidly. Fad diets
or starvation diets can actually negatively affect growth. In most cases,
eating a healthy, balanced diet that limits junk food and staying physical
active will be the key to maintaining a normal weight and developing properly.
“Healthy Diet for a Teenage Boy” by Bethany Fong, R.D. Read more: http://www.livestrong.com/article/162631-healthy-diet-for-a-teenage-boy/#ixzz21T5JDpkU
Best
Teen Diets recomends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information related teen health and nutrition visit www.bestteendiets.org
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