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Healthy Diets for Teenage Boys

Teenage boys should follow a diet that's within the guidelines suggested by the U.S. Department of Agriculture for all Americans. Proper nutrition needs to be balanced with daily activity and exercise. The USDA recommendations focus on healthy eating for teenage boys to help with the rapid growth and development that occur during teen years.

  1. Calories

    • The USDA's MyPyramid recommends that teenage boys eat from 2,000 to 3,200 calories. The wide range is because teenage boys that are taller and more active need more calories than boys that are shorter and less active. The more active a teenage boy is, the more calories he will need. Teenage boys ages 16 to 19 need more calories than those that are 13 to 15 because they are taller on average and are generally experiencing a growth spurt. Consuming more than the recommended calories can lead to obesity and health problems.

    Food Groups

    • The calories consumed should come largely from whole grains, lean meats, fruits and vegetables. The USDA recommends consuming fatty and sugary foods in moderation. A boy consuming 2,000 calories a day can eat between 7 to 8 servings of grains, such as whole wheat bread and pasta; at least 4 to 5 servings of vegetables; 4 to 5 servings of fruit; 2 to 3 servings of low-fat or fat-free dairy; two or less servings of meat.

    Vitamins and Minerals

    • Vitamins and minerals are essential for proper bone and body growth and converting food into energy. A deficiency in a vitamin and mineral can cause sickness, growth problems and fatigue. By following the USDA recommendations for food groups and eating a balanced diet, a teenage boy can get all the needed vitamins for healthy living. Not eating healthy, like skipping vegetables, can lead to deficiencies and health problems.

    Other Considerations

    • Teenage boys need to limit calories from soda pop, junk foods and candy. These foods are high in fat, sodium and cholesterol and cause obesity. A healthy diet needs to be paired with activity for optimum health. Teens must aim for 60 minutes of physical activity each day. Teens grow at different rates and growth spurts happen at different times in a boy's life. Eating a diet that doesn't have enough calories and nutrition can stunt growth and proper development.

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