Many teens choose to be vegetarian, in this case, please make sure there is enough protein in the diet; legumes with green vegetables & rice will give full amino acid conversion. Small amounts of fermented soy products can also be useful, but too many dairy products can cause congestion & may also contribute to teenage acne due to improper digestion.
Iron is needed to make red blood cells & is the carrier of oxygen in the blood. Lack of dietary iron can lead to weakness & fatigue. As young adults, girls need about 15mg/day. Boys need around 12mg/day because of the body mass increase. Some food sources for iron are red meat, poultry, green vegetables, egg yolks. If you choose an iron from a nonmeat source, have it with a food rich in vit C for better absorption.
