Explain to her that together the two of you can learn to prepare a properly balanced diet for her. Taking the time to support your daughter's decision will make you her ally rather than her adversary during her potentially tumultuous adolescent years. Here's a vegetarian primer to get you started. Menstruating girls need nearly double iron intake. Breads, flours, and breakfast cereals are enriched, but quantities must increase to handle this requirement.
Food containing vitamin C helps a body adsorb iron.
To meet her iron needs, make sure your daughter includes vitamin C rich foods at each meal. Vitamin C foods include citrus fruits, berries, tomatoes, broccoli, potatoes, leafy vegetables, green peppers and other green and yellow vegetables. Consider fortified cereals or fortified soy milks. Calcium deficiency is another risk for non-dairy teenage vegans whose bones are still growing. Although many nutritionists recommend a calcium supplement, calcium-fortified orange juice and green, leafy vegetables should be included in her diet.