To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices, tomatoes, and broccoli are all good sources of vitamin C. Foods that are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans. It is important to consume adequate vitamin B12 during adolescense. Vitamin B12 is not found in plants. Some cereals such as Nutri-Grain have vitamin B12.
Many teenagers are concerned with losing or gaining weight.
To lose weight, look at the diet. If it has lots of sweet or fatty foods, replace them with fruits, vegetables, grains, and legumes. To gain weight, more calories are needed. Perhaps eating more often or eating foods somewhat higher in fat and lower in bulk will help. Try to eat three or more times a day whether you are trying to gain weight or lose weight.