Our expert says:
At the age of 14 years, the RDA for energy for girls is 1310 cal per day and if you spread your energy intake over 3 meals then your breakfast should provide about 440 cal. If you eat more at breakfast than at other meals, it could even provide 550 kJ as long as the total daily intake is around 1300 cal/day. I gather that you are a strict vegetarian because you do not include any meat, fish, eggs, poultry, milk, yoghurt, cheese or other dairy products. If so your diet can become deficient in the following: high-quality protein which you need for growth at your age, iron and vitamin B12 (essential that you don't develop anaemia caused by a lack of these 2 nutrients), zinc, calcium (to grow strong bones and teeth), omega-3 fatty acids (for general good health). If possible you should eat a lacto-ovo-vegetarian diet while you are still growing - this would mean including eggs, milk and dairy products. If you cannot, then please take a complete vitamin and mineral supplement like Centrum or Supradyn Forte plus a calcium supplement (Caltrate or Calcium Sandoz every day) and Salmon oil capsules (for omega-3). If you also can't use the latter, take linseed or flax oil supplements.
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