Healthy Diet Plans For Teenage Guys

Understanding the Basics of Nutrition for Teenage Boys

Good nutrition is essential for teenage boys as their bodies are growing and developing. Nutrients are needed for teenage boys to stay healthy, build muscle, and stay alert. Eating a balanced diet is important for teenage boys to get the right amount of calories and nutrients that their body needs. The 2015-2020 Dietary Guidelines for Americans recommend that teenage boys should get 45 to 65 percent of their daily calories from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat.

Creating a Healthy Eating Plan For Teenage Boys

When creating a healthy eating plan for teenage boys, it is important to think about the types of foods that are included. Teenage boys should focus on eating a variety of foods from each food group. Eating a variety of foods ensures that they will get all the essential nutrients that their bodies need. The USDA MyPlate program has guidelines that can help teenage boys create a healthy eating plan.

Grains

Grains provide energy and should make up at least half of a teenage boy’s daily food intake. Whole grains are the best choice as they provide more nutrients, such as fiber and B vitamins. Examples of whole grains are whole wheat bread, oatmeal, brown rice, and quinoa. Teenage boys should aim to make at least half of their grains whole grains.

Vegetables

Vegetables are an important part of a teenage boy’s diet as they provide essential vitamins and minerals. Vegetables should make up at least one-quarter of a teenage boy’s daily food intake. Eating a variety of vegetables ensures that teenage boys get the nutrients that their bodies need. Dark green vegetables, such as broccoli and spinach, are especially important as they are high in vitamins A and C.

Fruits

Fruits provide essential vitamins, minerals, and fiber, and should make up at least one-quarter of a teenage boy’s daily food intake. Eating a variety of fruits ensures that teenage boys get the nutrients that their bodies need. Fruits also provide natural sugar, which helps teenage boys get energy. Citrus fruits, such as oranges, are especially important as they are high in vitamin C.

Protein Foods

Protein foods are important for teenage boys as they provide energy and help build and maintain muscle. Protein foods should make up at least 10 to 35 percent of a teenage boy’s daily food intake. Lean meats, such as chicken and turkey, are good sources of protein. Other sources of protein include eggs, beans, and nuts.

Dairy Foods

Dairy foods are important for teenage boys as they provide calcium and vitamin D, which are essential for strong bones and teeth. Dairy foods should make up at least three cups per day of a teenage boy’s daily food intake. Milk, yogurt, and cheese are all good sources of dairy. Teenage boys should choose low-fat or fat-free dairy products when possible.

Fats and Oils

Fats and oils are important for teenage boys as they provide energy and help absorb certain vitamins. Fats and oils should make up at least 20 to 35 percent of a teenage boy’s daily food intake. Healthy fats and oils include olive oil, canola oil, and avocados. Teenage boys should limit the amount of saturated fat they eat as it can increase their risk of heart disease.

Creating and following a healthy eating plan is important for teenage boys to stay healthy and get the nutrients that their bodies need. Eating a variety of foods from each food group ensures that teenage boys get the essential nutrients that their bodies need. Eating a healthy diet will help teenage boys stay alert, build muscle, and stay healthy.