What is the recommended diet plan for a 13-year-old?

Question

Hello doctor,

I am looking forward to helping my 13-year-old boy build muscle mass. Can you suggest ways to improve it through diet by including proteins? Please explain the importance of proteins, and provide a recommended diet plan for a 13-year-old.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Initiate protein supplements for your child with natural sources like sardines, peanuts, cheese, and more. I would suggest the following food items that have a good amount of protein; these will help your son:

Cheese is popular amongst children and is a good source of protein. An ounce of cheese contains 0.01 pounds of protein. A pack of yogurt contains about 0.02 pounds of protein.
One cup of dry beans contains about 0.03 pounds of protein. Use your creativity and make beans a staple in his diet.
Lentils are among the healthiest foods available in the world. Half a cup of lentils contains about 0.01 pounds of protein.
A serving of peanut butter contains eight grams of protein.
Fish contains 0.03 to 0.06 pounds of protein.
Use shredded chicken as fillings for tacos, burritos, or enchiladas.
Eggs are tasty and nutritious. An egg contains about 0.01 pounds of protein.
Milk is another good source of protein.

I hope this helps.

Thank you.