I have been a vegetarian for about two years now.

Is not eating meat stunting my growth?

Protein is an important nutrient that—you guessed it—comes primarily from meat in a non-vegetarian diet. It helps keep your muscles strong, makes your hair and skin shiny and fights off infections. Basically, it’s a must-have in your diet. Depending on what type of vegetarian you are—vegan (no animal products, period), lacto-ovovegetarian (no animal meat or eggs but milk products), lacto-vegetarian (no animal meat but milk and egg products), you’ll find you have different options for getting it.

Products that contain protein include nut butters (yum! Think PB&J!), nuts, beans, lentils, tofu and other soy products. It’s super important you get enough of these in your diet so if you have any doubts you are, talk to your ‘rents or your doc.

Iron is another super important nutrient that can sometimes be left out of an all-vegetarian diet. Iron helps build red blood cells and helps ‘em carry the oxygen your bod needs to function. You can find this heroic nutrient in dried beans, spinach, prunes, beet greens and iron-fortified cereals (bring on the Cheerios!)

Seen the ‘Got Milk’ commercials? Then you already know how important calcium is for keeping your bones and teeth healthy. For lacto-vegetarians and lacto-ovovegetarians, getting enough calcium is as easy as including milk products (milk, yogurt, ice cream, etc.) Straight vegans? It just takes a li’l creative thinking. Go for leafy greens (dark ones tend have more calcium), broccoli, tofu and beans. You can also get it from milk, too — fortified soy milk, that is!

Vitamins D and B₁₂ are necessary for your growing body. Vitamin D aids your bod in using calcium. You can get Vitamin D from the sun (the rumor’s true — sunlight stimulates your bod to produce Vitamin D!), but for those times when chilling outside (with your sunscreen, of course) just doesn’t work, you can get the rest from milk products (for non-vegans) or multivitamins.

Vitamin B₁₂ helps your bod make proteins and keeps your blood healthy. It usually comes from milk products, meat and some fortified cereals. For vegans, being sure to eat the right cereal and taking a multivitamin to make up for the gap is way important.

Being a vegetarian is a lifestyle choice that can work with the right diet. If you have any doubts about getting your key nutrients, talk to your ‘rents or doc sooner rather than later. Your bod’s a growing machine and before you speed into adulthood, you’ve gotta make sure you’ve got the gas to get goin' on the journey.

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12/27/2009 7:00:00 AM