Teen Boy’s Nutritional Guide

I see them all over my town. On their skateboards, bikes, and walking down the street.  They are teenage boys.  “I don’t understand. My son was such a good kid when he was younger”, my friend Kathleen shared with me. Something just happened when he hit the 7th grade.  “He’s not doing his homework, he’s sleeping weird hours, and he’s really moody”, she shares.

Many of us have heard stories like this about teens changing and acting ‘stupid’. There is a lot going on in the body of a teenage boy that is ever changing by the day. They are getting taller, bigger and stronger.  We see changes on the outside but there is much more going on in the inside.

Parents, how can we help our teenagers during puberty?  Today we are going to address teen boys, puberty and their nutritional needs.

Connie McDanel of Wise Choice Resources shares in her hormone classes about her son’s teenage experience:

When her son entered the second half of his teenage years, he started to change. His personality changed he became moody, aggressive and irritable. Connie knew something wasn’t right and felt that he might have hormonal imbalances.

She started him on a protocol of Young Living essential oils and PD80/20, a supplement to help balance his hormones. Within about 6 weeks he changed back to the happy go lucky kid he once was.

Do you have a teen that is having those symptoms? It may not be the ‘stupid pill’ we think teens swallow when they turn 13 and beyond.

Dr. Gary Young is a Pioneer in Natural Health and has been studying hormones in men and women of all ages for over 2 decades. He states that

The level of testosterone has dramatically decreased in males over the past 2 decades to the point that some young men  in their twenties  have testosterone levels the  same as their grandfathers.

What will happen to these deficient young men in their later years? What is testosterone?

Testosterone is the major male sex hormones that are responsible for sperm production and it gives boys the male characteristics such as facial hair.
Before puberty, the testosterone level in boys is normally low. It increases during puberty and causes boys to develop a deeper voice, get bigger muscles, make sperm, get facial and body hair.

Testosterone assists the body in development of male sex organs and affects many metabolic activities.  A deficiency in this hormone can cause infertility, growth of breast tissue, decreased libido, reduced muscle mass and depression. (Taken from Taber’s Cyclopedia Medical Dictionary).

So our top 2 concerns we will look at for teen boys are healthy body and brain. Too much of the wrong kind of foods may have a negative effect on both moods and growth.  Teens need help and direction from parents in this area.

The choices given at the school cafeteria or at the mall food court are an array of fried foods, sugary soft drinks, fruit juice and of course you can get French Fries or a dessert with almost any food.  All this food is mostly high calories with little nutritional value.

Here is a nutrition guide to help your teen boys develop strong muscles and great moods:

Building strong bones is important during puberty. A healthy diet with calcium will enable growth of strong bones and teeth. Foods that are rich in calcium are cheese, almonds, vegetables like broccoli, collard greens and all dark green leafy vegetables and soy products.

Why didn’t I include Milk here? My personal opinion is that most children become sensitive to milk and it can cause dark circles, allergies, and mucus.  I also don’t believe that the percentage of Calcium in milk is the same that is absorbed in the body.  Organic milk is better but if God wanted us to drink milk as a staple, then women would have utters instead of breasts.

Young Living’s Super Cal combines mineral calcium, magnesium with potassium and zinc along with essential oils like wintergreen and lemon grass.

Our body needs iron to regulate metabolism, body temperature, immune function and cognitive development. It is also important for the formation of protein hemoglobin, which carries oxygen throughout the body in red blood cells, and myoglobin, which transports oxygen in the muscles. (Livestrong)

I have had several parents of athletes share that their teen boy has iron deficency.  Teens especially need lots of iron for growth. Food rich in iron are red meat, egg yolks, spinach, shellfish, beans, soy and artichokes.  Also sea vegetables like kelp and dulce are high in iron.

Some parents found using Multigreens, a supplement by Young Living, about 8 -10 capsules a day help to improve energy levels and iron quantities.

Good Fats:
Teen boys need good fats in their diet. Avocados are known to contain fats that aid testosterone production. They are also high in magnesium, which is important for muscle building hormones according to The American Journal of Clinical Nutrition.

Hormones are composed of amino acids, fats and cholesterol and fats are known to help build the production of hormones. Other than oils from nuts, the most excellent fat is the omega-3 found in fish and seafoods. Olive oil, nuts and seeds are also great sources of good fats for growth and development.

Some teens are picky eaters and may not like the food described. Young Living’s Omega Blue provides a clinically proven dose of omega-3 fatty acids, which support heart, brain, and eye and joint health.

Protein is essential for the development and growth muscles of teens. Teen boys need more protein than girls. Boys between the ages of 14-18 need at least 52 grams of protein per day according to Baylor College of Medicine. Proteins are found in fish, eggs, beans, chicken, beef, yogurt, nuts and seeds.

It is highly recommended to provide supplementary protein like Power Meal and Pure Protein for teen boys. There are many different types of protein drinks and protein bars marketed in stores and online today.

Know the difference between Young Living’s Pure Protein and weight lifting protein shakes and supplements. Some of them have lots of fillers and contains low cost whey that expands muscles instead of providing absorbable nutrition that grows healthy muscles.

Do you know the difference?

Power Meal is 100 percent plant-based, high in protein, calcium, antioxidants and amino acids including other essential vitamins, minerals and enzymes to replenish the body. It has 20 grams of brown rice proteins. That is 20 grams of the 52 grams needed per day for teen boys.

Pure Protein is a bioactive whey protein, low in carbs, fat and calories. Pure Protein Complete provides 20 grams of protein. It also has an enzyme to help the body break down the protein, and it tastes great and mixes with most everything.

Vitamins and Minerals:
B vitamins like B1, B2, B6, B12 are essential for optimal health. Much has been written about B12 for protein digestion. It is found in fish, meat, eggs and leafy vegetables and dairy products.

Young Living has Super B, which is a blend of 8 B vitamins including magnesium and zinc.

Ningxia Red is one supplement that your teen boys could start with. Other than energizing, fortifying and replenishing their body, it is proven to benefit eye, kidney, liver, muscle and bone function.

It is the super drink to help with your teen boy’s mood and wellbeing.

Rather than empty nutrient and high in calorie juices and sodas, the best drink for teen boys is water. Drink water that is free from particles and harmful chemicals.

Keep in mind the dangers of energy drinks and caffeinated drinks. They are tempting for our teen boys. If you stand at the check out counters of your local Walmart or grocery stores, you will see all those energy drinks in little convenient bottles.

They may be harmful to your teens. Recently a concerned mom asked me if Energy Drinks could be the cause of a heart murmur. Her son wanted to join the Armed Services and upon his physical exam they found he had a murmur. He drank several Energy Drinks a day and took another type of Energy Supplement.  This disqualified him from his dream.

Studies show that Energy drinks can lead to liver failure, kidney failure, respiratory disorders, agitation, seizures, psychotic conditions, hypertension, heart failure and many more health problems. You can download the whole 20 pages report by The American Academy of Pediatrics here.

Could it be the cause of death of teen athletes reported in recent years playing basketball or football in high schools and colleges? Most of these teen boys were in perfect health with no heart conditions. Yet they collapsed and died because of cardiac arrest, dilated cardiomyopathy because the heart’s main pumping chamber was enlarged and weakened.

Maybe your teen has been eating a certain way for a long time. Now as a parent, it’s time to slowly introduce changes to improve their health.  This is where nutritional supplements will be beneficial until you can change the families diet.  A protein shake before breakfast, as a snack or an hour before an athletic performance can help give them the edge they need.  2-3 ounces of NingXia Red added to water helps energy and performance without the harsh chemicals of energy drinks.  Here is my morning trick I do for my boys so they are enjoying a shake and don’t even realize they are getting a super charge of health.

Dr. Mary’s Super Charged Power Meal Shake:

20 oz. of water
4 oz. of Coconut Milk or Almond Milk
2 Scoops Power Meal
½ Avocado
2 Super Cal’s opened up
2 pinches of a crushed up Super B tablet
2 oz. of NingXia Red
A Handful of Spinach or 2 Multigreen capsules opened up
1 Banana

These are some simple solutions to make sure teen boys get the balanced diet needed for their total wellbeing. It’s our job to lead them to a path of health and wellness. Nutritional deficiency in any one area may lead to difficult teens, lack of focus, poor performance or bad moods.

In addition, I know many other parents who have a difficult time leading their teen boys.  I must recommend Grooming the Next Generation by Dani Johnson.  I have seen this program implemented into families with great success.  It has strategies on how to raise your teens for success and keep them away from traps like debt, pornography, and crime.

Please let us know if this has been helpful. Leave your comment below.

We publish newsletters and blogposts twice a week for our readers for general education purposes only. We cover topics that are related to achieving and maintaining total wellness which includes our emotional, physical, spiritual and financial health.


  • Dj2me

    As the mother of a teen girl whose behavior drastically altered as she hit 14, I know these concerns. I wish I had been more diligent regarding her nutrition–that was a battle I should have mastered for her’s and my sake. These tips can still be implemented at any age–as well as Grooming the Next Generation.

Previous post:

Next post: