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. Continue reading