Gillian McKeith's Food Bible (36 page)

Boys

There are so many stereotypes about teenage boys that I feel sorry for them, I really do. They’re not all spotty, unwashed, rude, and moody—especially not the ones whose parents make sure they eat healthily. Girls may have to cope with periods and all their associated woes, but boys have some pretty major life changes going on, too, from hair growth to their voice breaking.

Before puberty, boys and girls have similar muscle-to-fat ratios. But once the growth spurt starts—which in boys lasts from around the ages of 12 to 18, a year or so later than girls—they’ll gain more muscle than fat. They can also go through periods of looking gangly, as their limbs shoot them skyward, so it’s important to reinforce a good body image and keep their self-esteem high.

Teenage boys are going to need more calories a day (2,500 to 2,800), but this doesn’t just give them license to buy more from the school vending machines. If you send them to school with a few snack packs of nuts, seeds, veggie sticks, or fruit/dried fruit for breaks, you’ll help them get into the habit of healthy grazing.

Having a greater muscle mass, they’re going to need plenty of protein for growth and repair. They’ll also need iron for energy, especially if they’re sporty, as this mineral can be lost through sweat.

And let’s not forget those essential fats. They’re a must-have for hormone production, brain function, good skin, hair, and nails, and healthy growth. A fish-oil supplement would be good insurance if getting your growing lad to eat oily fish proves difficult.

An intake of minerals is vital to support the health of growing boys, as it is for the girls, so I’d strongly recommend a full-spectrum multivitamin and mineral supplement daily. This, alongside a balanced diet, should ensure adequate:

Calcium—essential for forming a strong skeleton and teeth (with vitamin D, boron, magnesium).

Zinc—vital for hormone production. Boys need it for healthy sperm production and a deficiency is also a major cause of acne.

Magnesium—for bone health, hormone balance, and energy.

Finally, a word about hormones. Puberty is the time when hormones can start to fluctuate all over the place. Some of this is natural and to be expected, but most of it can be controlled through good diet for a smoother ride through puberty. In boys the chief hormone is testosterone, responsible for the deeper voice, facial hair, broader chest, sex drive, and, if you’re not careful, aggressive outbursts.

As any parent who’s been there will know, convincing teenage boys to eat well takes time, effort, and care. Girls often want to be healthy, but boys don’t want to be seen munching on what their friends might call “rabbit food.” You
can
set a good example at home. Explain the “masculine” benefits of eating well: stronger muscles, more energy, better mental and physical stamina. In other words, he’ll be brainier, fitter, and better looking.

Tips for parents

Be a good role model; it will help your health and weight, too. Make sure that your child understands how their body changes as it develops, and that healthy lifestyle changes are not about appearance but to help their mood, concentration, skin, and health.

Recognize that we’re all different shapes and sizes and examine your own feelings and comments about your weight and shape.

Help your child to find something they’re good at and enjoy to boost their self-confidence.

Make sure your child has a healthy breakfast, as studies show it can significantly improve performance at school.

Don’t let your kids eat mindlessly in front of the television. Eat together whenever you can.

Try not to let food become a power struggle, nor a means of reward or punishment.

Health tip:
If you have real concerns about your child’s diet, weight, or eating habits, then see your GP and get a referral to a nutritionist.

I have noticed that our family thrives on the organically grown vegetables and herbs from our garden. We have spinach, new potatoes, string beans, beets, cabbage, leeks, onions, and herbs. Gillian, you have made us all think about our eating habits and how we prepare food.

What if I am a vegetarian?

Lots of teens come home and declare one day that they’re vegetarian. It might be a phase or an early lifestyle choice. Either way, it’s best to take them seriously and respect their choice. A vegetarian or vegan diet can be a very healthy option as long as you do it well, specifically if it’s balanced, nutrient-dense, and varied. Vegans and vegetarians need to enjoy an abundance of fruits, vegetables, beans, seeds, nuts, grains, legumes, pulses, seaweed, and veggie juices. Soy products such as tofu, tempeh, and miso are tasty proteins. And while vegetarians do eat dairy products, it is worth trying goat’s and sheep’s milk and cheese for a change. They tend to be more easily digested than cow’s milk products.

The acne plague

There is a direct relationship between acne and hormones. Acne usually begins when the body starts to produce androgens. Androgens stimulate the sebaceous glands to enlarge and secrete more sebum (oil). The sebum gets accumulated in the follicle, and moves up the hair shaft to the exterior part of the skin. As the sebum moves up, it mixes with bacteria and the hair follicle gets blocked. This could result in acne, spots, pimples, and oily skin.

Hormones regulate every bodily function. Sleep, growth, and many other things depend upon your hormones. If your hormones are in balance, then you are less likely to suffer from acne.