What to Feed Teenage Boys to Keep them Full explores the nutrition needs of teen boys and gives ideas for what to feed them for optimal health and performance.
With four growing boys in the house–two of which are teenagers–I read extensively on the dietary needs of teen boys. I began reading up on the subject mostly in an effort to balance my boys diets with what their bodies need for optimal health and performance. Read: my boys are bottomless pits in which All the Food goes, seemingly without end. Couple that with the fact that my boys are very active, and I end up spending 80% of my day in the kitchen trying to keep their cavernous stomachs full. I feel that by understanding the nutrition needs at this stage of growth, perhaps I can provide food that will not only meet those needs, I may also determine what to feed teenage boys to keep them satisfied for a longer period of time.
Apparently, teenage boys have the same dietary requirements as adults–they just need more of everything. The average adult requires around 2000 calories to maintain a healthy weight. According to the Academy of Nutrition and Dietetics, teenage boys between the ages of 14 to 18 require an average of 2,200-3,200 calories per day. Smaller, less active teen boys require fewer calories. Highly active or athletic teen boys can require 3,500 to 4000 calories per day!
Why the big calorie difference? Teenage boys are going through a rapid stage of development, therefore their metabolism burns calories at a higher rate. Athletic teens burn even more calories through activities. With our active family, it’s no wonder why my kitchen is always open!
Studies show that kids that eat a balanced diet do better in school, perform well in sports, and achieve better health and development than kids that don’t eat a balanced diet. For a balanced diet, teen boys need to consume between 45-65% of the calories from carbohydrates (carbs), 25-35% from fats, and about 10-30% from protein. Sounds complicated, right? An easy way to look at it is to offer meals that are 25% grain or starch, 25% lean meat or protein, and 50% fruits and vegetables.
Carbs are a teenage boys main source of calories. Teens should get most of their carbs from fruits, vegetables, and quality grains. Fats naturally occur in most other foods so added fats–such as those used in cooking–should be of high quality. Protein is the building block of strong muscles. A teenage boy can typically expect their lean muscle mass to double between the ages of 10-17, so eating enough protein is key to that growth.
Please see the handy-dandy chart at the top of the page for a more detailed nutrition breakdown.
Snacks are a big part of my teenage boys’ diets. Healthy snacks like protein packed nut free granola, vanilla Greek yogurt, blueberry banana smoothies (with spinach!), whole grain crackers with cheese, and skinny hummus with plenty of veggies are snack time staples around here. Staple snacks work well most days, but others are just to nutter to deal with snacks that require utensils. We are often on the go for sports and other activities. We require filling snacks that’ll keep us energized for hours to come. Due to our active lifestyle, I try to keep snacks on hand that are easy to prepare, transport, and eat.
On busy days, I like having convenient snacks on hand made with wholesome, quality ingredients like Farm Rich Bakery products. Farm Rich Bakery rolled out new line of baked breakfast and snack items this fall. The premium “bake shop” line is available nationwide. It includes Sausage, Egg, and Cheese Pull Aparts, Premium French Toast Sticks, Scones, and Donut Holes–all of which come frozen and ready to bake at home.
I was happy to try the Farm Rick Bakery’s new line of products to see how they may fit into our active lifestyle. Anything that makes my life a little easier is a welcome blessing.
Since we’re no strangers to baking scones and doughnuts on a semi-regular basis, I chose to try the Sausage, Egg, and Cheese Pull Aparts. I’ll be honest and admit that we don’t do a lot of frozen prepared foods. Frozen snacks tend be made with questionable ingredients, skimpy on the toppings, and a little light on taste. We found quite the opposite to be true of the Farm Rich Bakery products. The wholesome, quality ingredients gave us a pleasant surprise in terms of both looks and flavor profile.
As far as first impressions go, the Sons are all impressed with the generous portion size of the Farm Rich Bakery Sausage, Egg, and Cheese Pull Aparts. I am impressed that each serving contains 15 grams of protein. Protein to keep them fuller longer!
Son #1 is my most active kid. Consequently, he is never far from the kitchen in search of food. He is also the most daring, yet most critical eater. He’s got a good eye and discerning palate when it comes to food. I set him loose on the pull aparts one afternoon when he was trolling for a post-workout snack. The kid eats at least a dozen eggs per week. I knew that he was the guy for the job.
After opening the package and seeing the Sausage, Egg, and Cheese Pull Aparts, he was almost giddy to try them. Later, he paced the kitchen in eager anticipation while the pull aparts were baking. He pounced as soon as the timer went off, signaling that they were ready. Then he groaned when he saw my camera in hand because he knew that his snack would be delayed. Such is the life of a blogger’s kid!
The verdict: Son #1 proclaimed the Farm Rich Bakery Sausage, Egg, and Cheese to really good. So good, in fact, that he’s requested they be a regular staple in the freezer. Not to be outdone, Sons #2-4 quickly snagged a bite of the pull aparts and declared them to be delicious. I like that Farm Rich Bakery products are made with real ingredients. My boys like that they are getting a home baked treat that tastes every bit as good as homemade. Going forward, I’ll definitely keep a store of Farm Rich Bakery items for convenient, wholesome snacks on busy days. The kind folks at Farm Rich invite my readers to try Farm Rich Bakery items using this coupon. Also, feel free to join their loyalty club for exclusive coupons and promotions.
In the meantime, refer to the handy guidelines for What to Feed Teenage Boys for optimal performance and to keep them full at the top of the page.
I’d love to hear what you feed your teenagers! Drop a comment below and tell me about your favorites. I’m always in search of new snack and meal ideas for what to feed teenage boys to keep them full!
I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.