Cow's milk and dairy products do contain calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, and calcium-fortified soy milk and orange juice. Iron requirements of teenagers are relatively high. By eating a varied diet, a vegetarian can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork. To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal.
Many teenagers are concerned about losing or gaining weight.
To lose weight, look at your diet. If it has lots of sweet or fatty foods, replace them with fruits, vegetables, grains, and legumes. If you are trying to gain weight, you will need to eat more food. Perhaps eating more often or eating foods somewhat higher in calories 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.