Whether you have health concerns, religious beliefs, or if you care about animal rights; you might be thinking about a vegetarian diet. Or maybe you already are a vegetarian. The good news is that being a vegetarian can have lots of benefits for you, animals and the planet. The catch: You need to do it right. If you are considering a vegetarian diet, it’s really important that you seek professional advice. Your doctor or a registered dietitian will be able to advise you on vegetarian choices, and tell you if vegetarianism is right for you right now in your life.

Vegetarian options
Not everyone who calls themselves a “vegetarian” eats the same foods. Some girls may simply avoid red meat, but eat some poultry or fish. This is called a semi-vegetarian. There are the pescatarians, who only eat fish, and no meat. Then there are the lacto-ovo-vegetarians, who don't eat meat but still enjoy eggs and dairy products. Or the lacto-vegetarians (no eggs) or the ovo-vegetarians (no dairy products). Maybe you have heard of the term vegan? Vegans don't eat any animal products at all—no meat, no eggs and no dairy products. Vegans need to be extra careful to get all of the right nutrients out of their diet.

Balance
The most important thing to remember as a vegetarian is to balance your diet. Many teen vegetarians eat tons of pasta and breads to substitute for meats, because these are convenient and veggie-friendly alternatives. Remember that by cutting out meat and the proteins that come along with meat, you are going to have to compensate with other protein sources.

Be sure to get your fair share of beans, legumes (a specific kind of bean that includes peas), soy, nuts, tofu and meat alternatives. It's easy to find meat alternatives in grocery stores. Most stores have everything from veggie burgers to veggie corndogs to veggie no-chicken nuggets and veggie meat-less meatballs! This can be a fun way to get certain proteins and missing nutrients. Many companies that make meat alternatives specialize in vegetarian foods, so they usually know exactly what nutrients to include.

Nutrients you need
Protein is the number one nutrient you need to compensate for if you are a vegetarian. Protein keeps your hair and skin healthy, your bones strong and your muscles in top shape. You can get protein from eggs and dairy products, or from soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Calcium is a major mineral to help you while you are growing. If you decide to cut out dairy products from your diet, you should eat enough dark-green vegetables such as kale, broccoli and collard greens and talk with your doctor to see if you need to take calcium supplements. You can also find calcium in fortified soy milk and fruit juices and even tofu enriched with calcium.
Vitamin B-12 is a major vitamin in your body that produces red blood cells and prevents anemia. For strict vegetarians/vegans, you are going to need to take a B-12 supplement, because it is found in animal products, including milk, eggs and cheese.

Iron is another nutrient you need to supplement when you cut out meat from your diet. You can find iron in enriched cereals, whole-grain products, dark green vegetables and legumes. Did you know that vitamin C helps your body absorb iron? So, you should also try to get citrus fruits and other sources of C to help absorb the iron in your body. If you keep your diet balanced, get help from a registered dietitian, and remember to eat the nutrients mentioned above, you will be able to feel healthy and active as a vegetarian.