Help! My Teen Wants to Be a Vegetarian

The teen years are known for their mini-rebellions. For your kid, this could mean testing out black nail polish, breaking curfew, or taking up a few new causes. If one day they decide to say sayonara to steak, don't worry. A carefully planned vegetarian diet can be healthy (as long as it's not a 24-hour carb fest). Just make sure they get plenty of these five nutrients.

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

Since vitamin B12 is mainly found in animal products, vegetarians are more prone to deficiencies.

What it does:
• Forms red blood cells
• Develops nerve cells
• Prevents anemia

RDA: Males and females 9-13 years: 1.8 micrograms; Males and females 14+: 2.4 micrograms

How to get it: Yogurt, milk, eggs, cheese, and certain fortified cereals (like )

Recipes:
• Greek Yogurt Parfait
• Asparagus-and-Mushroom Frittata
• Scrambled Egg Burritos

Get maximum benefits of iron-rich fare by eating them with foods that are high in vitamin C, which helps the body absorb iron.

What it does:
• Helps the body produce energy
• Keeps immune system healthy
Supplies oxygen to our tissues

RDA: Males and females 9–13: 8 mg; Males 14-18 years: 11 mg; Females 14-18 years: 15 mg

How to get it: Lentils, spinach, and garbanzo beans

Recipes:
• Gingery Lentil Soup
• Chickpeas With Spinach
• Italian Garbanzo Salad

Vegetarians may require more of the RDA for zinc than meat-eating counterparts—as much as 50% more. But certain food preparation techniques, like soaking beans and seeds before eating, may help increase the availability of zinc.

What it does:
• Balances blood sugar
• Plays a role in cell division
• Forms proteins

RDA: Males and females 9–13: 8 milligrams; Males 14–18 years: 11 milligrams; Females 14–18 years: 9 milligrams

How to get it: Cashews, yogurt, almonds, peas

Recipes:
• Creamy Tortellini With Peas
• Almond Ciabatta French Toast
• Broccoli Salad With Sesame Dressing and Cashews

It's not hard for vegetarians to get their needed calcium, but vegans should look into taking a supplement or eating plenty of leafy greens.

What it does:
• Maintains healthy bones and teeth
• Prevents osteoporosis

RDA: Male and females 9-18 years: 1300 mg

How to get it: Yogurt, milk, cheese, spinach, collard greens

Recipes:
• Mozzarella and Nectarine Skewers With Pesto
• Whole Wheat Pasta Shells With Spicy Tomato Pesto and Winter Greens
• Mediterranean Breakfast Couscous