• Vegetarians don’t consume meat, poultry, or fish usually for ethical, environmental or health reasons.
  • They must eat a balanced diet from plant-based sources to meet energy requirements.
  • Essential nutrients like protein, iron, and vitamin B12 are found in beans, lentils, tofu, nuts, seeds, and fortified cereals.
  • Lacto-ovo vegetarians can include dairy products and eggs in their diet.
  • Proper intake of nutrient-dense food items is vital for overall health and energy demands, especially during adolescence.