Teenage boys require a variety of foods to meet all their nutritional needs and regulate growth. Somewhere around the age of 12 when a boy begins to go through puberty, his body will begin making hormones that will ignite physical changes. Muscles will grow faster, he will gain weight and shoot up in height. During this time, it is important that teen boys stay away from fad diets and opt for healthy dietary changes instead. According to MayoClinic.com, "Fad diets may rob your growing teen of iron, calcium and other essential nutrients."
Breakfast
Eating a healthy breakfast will help your teenager meet all of his nutritional needs while attempting to lose weight. A nutritious breakfast that is a blend of protein, complex carbohydrates and fruit will help him feel satisfied and provide the fuel he will need to get through the morning with enough energy. Eating a healthy breakfast also gets the metabolism going, which will help him burn calories at a higher rate throughout the rest of the day. MayoClinic.com suggests that it is not what he eats that is important, so much as the fact that he is eating breakfast at all. "If your teen resists high-fiber cereal or whole-wheat toast, suggest last night's leftovers. Even a piece of string cheese or a small handful of nuts and a piece or two of fruit can do the job".
Smart Snacking
Teenagers, especially boys, love to munch on snacks between meals. With a busy school schedule, grab-and-go snacks or vending machine foods may make up a large portion of a teenage boys diet. If he is playing sports, chances are he is quenching his thirst with sugary sports drinks as well. Try to encourage healthy snacking both at home and at school. Encourage fresh foods rather than processed snacks. At home, offer fruit, sliced vegetables with dip, low-fat yogurt and part-skim cheese or peanut butter on wheat crackers. At school, encourage your teen to opt for healthier sides at lunch such as salads and fruits instead of fries or cookies. Even vending machines offer somewhat healthy options such as crackers or baked chips that are lower in calories than candy bars and other snack foods.
Portion Control
Portion control is key to implementing an effective diet plan. Teenage boys will almost always pile their plate full during meal times. Explain to your teen the importance of portion control. Encourage him to boost his vegetable intake, maintain his protein intake and scale back on unhealthy carbs. Remind him that he should eat slowly and allow his body to digest his food before returning for seconds. When it comes to sweet treats and deserts, moderation is key. It is all right to indulge occasionally, but not daily. Offer desert on weekends as a family treat rather than every night after dinner as an extension of the meal.
Foods to Avoid
In general, it is not a good idea to label any foods as completely off limits. If your teenager loves chocolate chip cookies, refusing to allow them in the house may only make him search for them when he is away from home. This type of food restriction can lead to overindulging and even weight gain. Instead of banning cookies from your home, limit them to special occasions. While you don't want to keep them stocked in your pantry, purchasing a small box to enjoy on a Sunday afternoon is perfectly acceptable. Sodas, fruit juices and sports drinks are high in calories and have no nutritional value. Encourage your teenager to replace these high-calorie drinks with water. Avoid foods that contain saturated and trans fats.
Foods to Eat
When it comes to a healthy diet, eliminating packaged, processed foods is very important. Eating fresh fruits and vegetables will provide fiber and can help curb sweet cravings. Protein is important for a growing boy's bones and muscles. Offer eggs, and lean cuts of chicken and fish that are prepared in a healthy manner such as boiled, baked or grilled. Complex carbs will provide energy and can be found in whole-grain pastas, brown or wild rice, couscous, quinoa, whole-grain breads and oatmeal. Calcium is crucial, and in addition to dairy products like milk, yogurt and cheese, can also be obtained from spinach and other green vegetables.
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