Vegetarian diet for athletic 11-year old girl

[Anonymous]

My 11 year old DD wants to eat solely vegetarian from now on. DH is veg, and I eat mostly veg, but we're concerned about her getting adequate nutrition, especially iron. She's tall, has a voracious appetite, and athletic. We eat lots of greens, beans, lentils, and occasionally salmon or shrimp. She's not a great milk drinker, but we're working on that.

Does anyone have a great cookbook or blog to recommend that specifically addresses nutritional needs of vegetarian children and teens? I will also talk to our doctor, but in the meantime thought I'd check here.

Thanks.

[Anonymous]

I think it's Vitamin B12 that you need to make sure she supplements, but if she eats eggs that should be fine:
http://www.thedailygreen.com/healthy-eating/blogs/healthy-food/healthy-vegan-diets-47020801

Iron may be problematic, but if she eats dark, leafy greens that's a good source.

[Anonymous]

Check out Engine 2 Diet.

The guy was vegan and a world class triathlete.

[Anonymous]

Sharon Ytema wrote a serious of nutrition books, and "Vegetarian Children" is one of them. (pregnancy and baby being the first two in the series).

I have an 11 y.o. vegetarian boy, FWIW, and have consulted this series over the years.

Cooking in cast iron helps as well. It sounds to me like you guys eat a diet that provides what she needs.

[Anonymous]

When I was an omnivore in my 20s I often had low hematocrit and couldn't donate blood. Now that I'm vegetarian in my 40s, I'm never anemic. Eating lots of greens is huge. I drink smoothies with berries and spinach - I think this helps a lot.