You are? Well, definitely you are in need of proper guidance on what you should eat in your growing years. Your body is still developing and you notice fresh changes almost every day. You need good nourishing food as these are the years when your body is building up its foundation and when you are preparing it for the later years. Here are a few tips that will help you remain a safe vegetarian by supplementing your diet with essential nutrition that your regular diet might be lacking in.

• ·The calcium requirement during the teen years is slightly more on account of the developing bones. You will need around 1200 – 1300 mg/day. The sources? Dairy products, rice kanji, dark green leafy veggies, beans and cereals will provide you with all you want.
• All animal products are rich in vitamin B12. Any deficiency in this important vitamin will give rise to anaemia and will cause nerve damage that cannot be reversed. See that you take a multivitamin capsule every day.
• Are you taking sufficient iron? This very important as you lose a lot of blood during menstruation. You have to consume plenty of whole grains, nuts, beans and dark green leafy veggies. All these are naturally rich in iron and have to be taken along with foods rich in vitamin – C so that they get properly absorbed.
• In the growing years, you need foods that will give you energy and aid in healthy growth. Zinc is essential for this. Go in for eggs (if you are an eggetarian , dairy products, all whole grains, tofu, nuts and wheatgerm as all these are rich in zinc.
• Protein is found in plenty in plant foods like rice, beans, nuts and grains. So if you plan your diet to include all these in your daily diet you do not have to worry about your protein intake. The protein supply to the body will be adequate.
• And lastly, and most importantly, forget about junk foods. Every bite you take has to contribute to your growth and good health. So, why don’t you go in for a helping of fruits or nuts instead of adding empty calories?
  

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