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.
Vegetables | |
---|---|
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 | - |
Cereals | |
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 |
Fruits | |
Canned fruits and juices | All fruits |
Pulses | |
- | 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 | - |
Spices | |
Red chilies | Cumin |
- | Coriander |
- | Salt |
- | Turmeric |
- | Ginger |
- | Pepper |
- | Fennel |
Drinks | |
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 |
Non-Veg | |
Uncooked and Processed meat | Egg white |
Tuna and Marlin | Roasted chicken |
Burgers | Grilled Fish |
Pork | Lean meat |
Lean beef | Skinless chicken |
Turkey | - |
Dry-Fruits | |
- | Almond |
- | Raisins |
- | Ground nuts |
- | Walnut |
- | Peanuts |
- | Pistachio |
- | Cashew nuts |
Oils | |
Unsaturated fats | Cow ghee |
Cream | Sunflower oil |
Palm oil | Canola oil |
Coconut oil | Olive oil |
Butter | Mustard oil |
- | Rice bran oil |
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
Low-fat milk / Fruit custard / Suji kheer