Final answer:
Maria, a 16-year-old vegetarian, can ensure her diet is adequate in folic acid, water and calories, carbohydrates, and vitamin B12 and iron by including a variety of plant-based foods and considering supplements or fortified vegan alternatives. Consulting a professional can help in creating an individualized meal plan.
Step-by-step explanation:
Maria is a 16-year-old vegetarian who needs to ensure that her diet is adequate in folic acid, water and calories, carbohydrates, and vitamin B12 and iron. As a vegetarian, Maria can obtain folic acid from sources such as leafy green vegetables, fortified cereal products, and supplements. She can get enough water and calories by consuming a balanced diet that includes a variety of plant-based foods. Carbohydrates can be obtained from whole grains, fruits, and vegetables. Lastly, Maria needs to pay attention to intake of vitamin B12 and iron, which are commonly found in animal products. To ensure she gets enough of these nutrients, Maria can include fortified plant-based foods and consider supplements or fortified vegan alternatives.
Vegetarian diets can provide adequate nutrition when planned carefully. It's important for Maria to make sure she includes a variety of plant-based foods to get all the essential nutrients she needs. Consulting a dietitian or healthcare professional can be helpful in creating an individualized meal plan based on her specific dietary preferences and needs.