Your Guide to Vegetarian Eating

Help! My Teen Wants to Be a Vegetarian

thai-tofu-asian-noodles

Protein

Most people think of meat when they think of protein. However, it comes in a variety of forms.

What it does:
• Helps immune system to function by producing antibodies
• Maintains healthy hair, skin, and nails
• Aids in the production of enzymes

How much to eat: Males and females aged 9-13 years: 34 grams; Males aged 14-18 years: 52 grams; Females aged 14+ years: 46 grams.

How to get it: Soybeans, tofu, tempeh, and milk

Recipes:
Thai Tofu and Spicy Asian Noodles
Spicy Asparagus-Tempeh Stir-Fry
Ravioli and Edamame in Parmesan Sauce

Next: Vitamin B12