Vegetarian Diet

There are three main types of vegetarians:

Vegans
eat only plant-based foods. They do not eat any meat or animal products, including dairy products or eggs.
Lacto-vegetarians
eat dairy products along with plant-based foods. They do not eat eggs.
Lacto-ovo vegetarians
eat eggs and dairy products, in addition to plant-based foods.

You can get all the nutrients you need from a vegetarian eating plan. But dairy products are good sources of calcium, vitamin D, and complete protein. And eggs are a good source of vitamin B12 and complete protein. So if you don't eat milk or eggs, you need to look elsewhere for these nutrients. Vegetarians also need to make sure that they get enough iron and zinc.

A registered dietitian can help you come up with a vegetarian eating plan that provides you with the nutrients you need for growth and development during your teen years. Here are some nonanimal sources of nutrients that vegetarians may not get enough of:

View this excellent article on vegetarian eating produced by GirlsHealth.gov.

veggies

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