Teens are in a stage of rapid growth, which means they can use significantly more calories and nutrients than younger children or adults. Although a healthy, balanced meal for a teen boy looks a lot like a healthy meal for any typical adult, teens do have some special nutritional needs that you can address by providing specific, nutrient-rich foods.
Needs Calorie: – Need between 2,200 and 3,200 calories daily for average teen boys between the ages of 14 and 18. If your teen regularly plays sports or is very active, however, he may need up to 3,500 or even 4,000 calories daily. About 45% to 65% percent of those calories should come from carbs, 25% to 35% from fats and 10 to 30% from protein. So it’s necessary to take this entire thing to get the calories and maintain the diet.
Protein Prime:- Protein helps to increase the amount of lean body mass, which typically doubles between the ages of 10 and 17. Most boys, however, don’t need to worry about getting enough protein. Indian teens have diets rich in protein and usually get twice the amount they need every day. Lean meats, fish, cheese, eggs, beans, nuts and seeds, are the important healthy sources.
Healthy Carbohydrates: – teen’s main source of energy is Carbs, it’s so important to choose them wisely. Carb-rich doughnuts, sodas and pizzas might be tempting, but their simple carbs, sugar and fat don’t provide high-quality nutrition or satisfy hunger as effectively as complex carbs or simple carbs paired with fiber. Teens should look to get most of their carbs from fresh fruits and veggies as well as whole grains like whole-wheat pasta, whole-wheat bread, oats and brown rice.
Fitting in Fats:- Burgers and fries are essential of many teens’ diets, but focusing on saturated fats over unsaturated fats instills habits that could raise the risks of obesity and heart problems over time. Better fat sources include olive oil, nuts, and seeds. Coldwater fish such as salmon, tuna or trout.
Other Nutrients: – Calcium and iron are two nutrients of particular importance for teen boys. Every teens should take about 1,300 milligrams of calcium every day, which is about the amount you’d get in 4 1/2 ounces of solid cheese or 3 cups of milk, yogurt or cottage cheese. Iron will helps to grow and increase their lean muscle mass. Teen boys need about 8 milligrams iron daily. You can get that amount or more in 1 cup of fortified cereal, 1 1/2 cups of cooked lentils, 8 ounces of red meat or 4 cups of cooked leafy greens.
So we can say that for an ideal diet for teen age are Calories, protein, carbohydrate ,calcium and iron. Just you need to keep focus on your child to eat those meal who contain all above material. If you will consider all the things then no need to take the tension relate to weight gain or weight loss.