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Diet Plan for Young boys during Puberty

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. Increased caloric, protein, iron, calcium, zinc and folate needs have to be fulfilled during this important period of rapid growth. 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. Excessive eating of many processed, high-fat foods, may be the cause of this phenomenon. Overweight or obese children are more likely to enter puberty early. Over-nutrition and obesity seem to trigger pubertal onset.

Young boys during Puberty diet charts

DIET CHART FOR YOUNG BOYS DURING PUBERTY

EARLY-MORNING

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

BREAKFAST

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

TIFFIN

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

LUNCH

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad

MID-EVENING

Fruit / Lemon water

PRE-DINNER

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

DINNER

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad

BED TIME

Low-fat milk / Fruit custard / Suji kheer

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley
Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

Cereals to be avoided

Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni

FRUITS

Fruits to be consumed

All fruits

Fruits to be avoided

Canned fruits and juices

VEGETABLES

Vegetables to be consumed

All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.

Vegetables to be avoided

Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables

PULSES

Pulses to be consumed

All pulse and legumes

Pulses to be avoided

Nil

DAIRY PRODUCTS

Dairy Products to be consumed

Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese

Dairy Products to be avoided

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.

SPICES

Spices to be consumed

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel

Spices to be avoided

Red chilies

DRINKS

Drinks to be consumed

Coconut water, Clear soups, Sugarcane juice, Fat free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

Drinks to be avoided

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

Flesh Foods to be consumed

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken

Flesh Foods to be avoided

Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Tuna and Marlin, clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat .

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts

Dry Fruits to be avoided

Nil

OILS

Oils to be consumed

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

Oils to be avoided

Unsaturated fats, Cream, Palm oil, Coconut oil, Butter

OTHER FOODS

Other Foods to be consumed

Home made only, Jaggery

Other Foods to be avoided

Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.

LIFESTYLE AND DIETARY TIPS

  • Walk for at least 30 min is recommended
  • Whole fruits should be preferred to fruit juices
  • Skipping meals should be avoided, especially the breakfast.
  • Water intake should be limited 6-8 glasses per day
  • Small and frequent meals should be taken
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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