There are many types of vegetarian diets, but the two most common are lacto-ovo (includes eggs and milk products, but not meat) and vegan (no forms of animal products). Teens who are lacto-ovo vegetarians can usually get enough nutrients in their diets.

Vegan vegetarians are vulnerable to deficiencies of several nutrients, particularly vitamins D and B-12, calcium, iron, zinc, and perhaps other trace elements. These vitamins and minerals are required to maintain proper growth. To be healthful, vegetarian diets require very careful, proper planning. The more you restrict your diet, the harder it is to get the nutrients you need.

If it is important to you to be a vegetarian, it is easier to achieve good nutrition with the lacto-ovo form. A dietician can help you plan a vegetarian diet that provides you with the nutrients you need for growth and development during your teen years.

Vegetarians who eat no animal products need to be more aware of nutrient sources. Here are some non-animal sources of nutrients that may be lacking in vegan diets:

*vitamin B12 - fortified soy beverages and cereals
*vitamin D - fortified soy beverages and sunshine
*calcium - tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and soy beverages, grain products, and orange juice enriched with calcium
*iron - legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole-wheat. (Absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins.)
*zinc - whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu
*protein - tofu and other soy-based products, legumes, seeds, nuts, grains, and some vegetables

For people who follow vegetarian diets, the American Dietetic Association has these recommendations:

*Consult a registered dietitian or other qualified nutrition professional, especially during periods of development (like the teen years) or recovery from illness.
*Minimize intake of less nutritious foods such as sweets and fatty foods.
*Choose whole or enriched breads, cereals, pasta, and rice.
*Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C to improve iron absorption.
*Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.
*For children and teenagers, ensure adequate intakes of calories, vitamin D, calcium, iron, and zinc. (Intakes of vitamin D, calcium, iron, and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)
*In addition, for vegans:

Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplement.