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. Citrus fruits and juices, tomatoes, and broccoli are all good sources of vitamin C. Foods which are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans. Some cereals such as Nutri-Grain have vitamin B12. Check the label of cereals for ingredients since cereal companies often change the contents of their products.
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.