Teenage boys are still developing both their bodies and their eating habits, and parents can model good dietary behavior that will affect them for life. Males form a majority of their muscle and bone mass by about age 20 and need adequate dietary sources of iron, protein, potassium, calcium and vitamin D to do so. A strong musculoskeletal system can best withstand the rigors of physical activity and recover from injuries. Sufficient muscle and bone mass, supported by good nutrition from a balanced diet, can also prevent or delay the symptoms of age-related decline.
Iron
Essential minerals play large roles in boys’ physical development, which slows and accelerates in growth spurts that increase their height and lean body mass. Iron also enables the synthesis of hemoglobin, the oxygen-carrying component of red blood cells. Teenage boys aged 14 to 18 need to get 11 g of iron every day from food so they’ll be prepared for growth and able to supply enough blood oxygen to muscles for extra physical demands. Seafood, pinto beans, enriched cereals and breads are good sources of dietary iron.
Protein
Growing bodies need protein to make new muscle, bone and blood cells and to provide energy for mental and physical activity. Many protein foods, including fast-food entrees, contain large amounts of fat and should be eaten sparingly to maintain weight and heart health. High school boys should get 52 g of protein per day, primarily from low-fat meats, fish and dairy products. Eggs, beans and nuts are additional healthy protein sources.
Potassium
Potassium is mineral that promotes normal teenage muscle growth and blood pressure. Most American adolescents do not get the daily 4,700 mg potassium recommendation, largely due to insufficient fruit, vegetable and dairy product consumption. You can help your children make the right dietary choices by drinking low-fat milk and filling half your plate with fruits and vegetables at every meal.
Calcium and Vitamin D
As you increase your family’s potassium intake by making milk a preferred beverage, you’ll ensure that your teens get the calcium and vitamin D they need for lifelong bone and teeth health. Milk, yogurt and cheese are major food suppliers of calcium, and milk is fortified with vitamin D. Teenagers need these nutrients daily as they build the peak bone mass, including jawbones and teeth, that must carry them through adulthood. Boys 9 through 18 should get 1,300 mg of calcium and 15 mcg of vitamin D every day.
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