1,200–1,500 mg of calcium
12–15 mg of iron
40-50 grams of protein
and these vitamins (if there are two numbers, the first is for girls and the second is for boys):
700-900 mg of vitamin A
65-75 mg of vitamin C
400 IU of vitamin D
15 mg of vitamin E
2.4 micrograms of vitamin B121.2-1.3 mg of vitamin B6
1-1.2 mg of vitamin B1 / thiamin
14-16 mg of vitamin B3 / niacin
1-1.3 mg of vitamin B2 / riboflavin
400 micrograms of vitamin B9 / folic acid
All of these vitamins and minerals can be found by eating a healthy, balanced diet. However, since vegetarians do not eat meat, and in some cases don't eat eggs, milk, and fish, they need to be extra careful to make sure that they get enough
protein, iron, calciu
m, and vitamin B12. Proteins are found in meats, but vegetarians can meet their daily protein needs by eating beans, nuts, tofu, and soy products. Iron is also found in meat, but it is also in raisins, broccoli, spinach, chickpeas, and watermelon. Most teens get their calcium from milk, but vegetarians can also find it in green leafy vegetables, and in soy products. Vitamin B12 can be found in most vegetarian diets, but vegans, who eat no meat, fish, egg, or dairy, will have to find it in fortified soy milks or some cereals.
m, and vitamin B12. Proteins are found in meats, but vegetarians can meet their daily protein needs by eating beans, nuts, tofu, and soy products. Iron is also found in meat, but it is also in raisins, broccoli, spinach, chickpeas, and watermelon. Most teens get their calcium from milk, but vegetarians can also find it in green leafy vegetables, and in soy products. Vitamin B12 can be found in most vegetarian diets, but vegans, who eat no meat, fish, egg, or dairy, will have to find it in fortified soy milks or some cereals.(Posted by Michelle)
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