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Teen Boys are eating machines.  They can eat 2000 calories for lunch and not gain an ounce of fat.  Teen boys use the calories for height and muscle mass and may seem like bottomless pits.  They need a well balanced diet of fruits, vegetables, calcium, and protein for strong bones and muscles. Fruits and veggies are the two groups that would be lacking most in a teen’s diet.  Snacks are important to the teen’s diet and make up a quarter of the kcals for the typical teen.
Teens boys need to consume 10 ounces of whole grain, 4 cups of vegetable, 2½ cups fruit, 3 cups low/fat free milk, and 7 ounces of meat and beans everyday.

Eat these amounts from each food group daily.  This plan is a 3200 calorie food pattern.  It is based on average needs for A 16 year old male, 6 feet 1 inches tall, 189 pounds, and physically active more than 60 minutes a day.  His food needs also depend on his rate of growth and other factors.  See a health care provider who can track height and weight over time to identify specific needs.Growth spurts occur later in boys than girls.  The boys tend to grow taller, heavier, and at a faster rate.  From ages 10-17 boys gain about 70 pounds on average.  Teen Boys do gain fat but add so much lean mass as muscle and bone that their percentage of body fat actually decreases.

An example of a well balanced diet for a 16-year-old male is as follows:

Breakfast

3 Ounces Whole Grain Cereal

½ Cup Low/Fat Free Milk
1 Large Banana
½ Cup Orange Juice
2 Medium Hard Boiled eggs
 
Lunch

½ Cup of cooked Whole Grain Pasta

8 ounces of melted cheddar cheese

3 ounces Tuna Fish on 2 Slices of Whole Grain Bread
1 large Orange
½ Cup Low/Fat Free Milk
1 veggie bowl: (Consists of Baby Cut Carrots, Broccoli, Grape Tomatoes,
Red/Orange/Green Bell Peppers, ½ Cucumber (unpeeled and sliced), & Banana Pepper

Afternoon Snack

1 Grilled Cheese Sandwich on 2 Slices of Whole Grain Bread
1 Cup Fruit (Cut-up Grapes, Bananas, Pineapple, & Muskmelon to make the Kabobs)
½ Cup Low/Fat Free Milk
½ Cups Carrot Sticks
 
Dinner

 3 Ounce Beef Steak

2 Dinner Rolls
1 Cup Green beans
1 Medium Baked Potato w/Pat of Butter
1 cup Low/Fat Free Milk
1 or 2 Ears of Corn on the Cob w/Pat of Butter