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Diet Care for Puberty(Young Boys)

Puberty is the process of growth and change in the body as boys starts to transform into adults. The amount of calories boys require each day depends on their size, growth rate, and age and activity level. Teenage boys grow at a faster pace, which makes their dietary requirements different as compared to younger boys or adults. The primary nutrient groups are proteins, carbohydrates, fats, vitamins, and minerals. Good nutrition, physical activity can build muscles, bones, and reduce teen’s risk for chronic diseases such as type 2 diabetes, heart disease, and high blood pressure.

To Avoid To Consume
Canned vegetables and Chips and Roasted potatoes Seasonal vegetable
Crisp and Cheese filled snacks Raw vegetables like Radish,Carrot,Onion,Tomato,Cucumber etc.
Coconut -
Frozen vegetables -
Refined flour and its products Whole grains cereals
Sweet biscuit Wheat flour
Cream filled biscuit Oatmeal
Cream crackers Whole brown bread
Cheese biscuits Porridge
Noodles Brown rice
Pasta Whole wheat pasta
Macaroni Finger millet
- Rice flakes
- Barley
Canned fruits and juices All fruits
- All pulse and legumes
Dairy Products
Whole milk and cream Low-fat milk
Full-fat yoghurt Tofu
Cream cheese Cheese
Condensed milk Curd
Raw milk Yogurt
Unpasteurized cheese Buttermilk
Blue-veined cheese Cottage cheese
Soft mold-ripened cheese -
Red chilies Cumin
- Coriander
- Salt
- Turmeric
- Ginger
- Pepper
- Fennel
Whole milk drinks Coconut water
Cream based liqueurs Sugarcane juice
canned soup and packaged soup Green juice
Alcohol Herbal tea
Sweetened drinks Lemon water
Squashes Aloe Vera juice
Carbonated drinks Homemade juices
Uncooked and Processed meat Egg white
Tuna and Marlin Roasted chicken
Burgers Grilled Fish
Pork Lean meat
Lean beef Skinless chicken
Turkey -
- Almond
- Raisins
- Ground nuts
- Walnut
- Peanuts
- Pistachio
- Cashew nuts
Unsaturated fats Cow ghee
Cream Sunflower oil
Palm oil Canola oil
Coconut oil Olive oil
Butter Mustard oil
- Rice bran oil

Diet Plan For Puberty(Young Boys)

Early Morning

A glass of low-fat milk with 5 pieces-soaked almond and 5 pieces-Soaked Raisins


Stuffed parantha / Veg sandwich with 1 fruit / Bread toast with egg / Fresh Juice / Milk


Prantha with veg or dal / Sprouts with 1 fruit / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma


Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal, Curd and Salad


Fruit / Lemon water


Milk shake / Smoothie / Sprouts or rainbow sandwich / Riceflakes Snacks / Dhokla / Egg-1 / homemade Soup


Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal, Curd and Salad

Bed Time

Low-fat milk / Fruit custard / Suji kheer