Q: My daughter is 13-years-old and has decided to be a vegetarian. My friend said she was too young to eat much tofu - because it has too much estrogen in it! Is this true?

Do you have any other tips for her to follow? She doesn't like many veggies, and thus ends up eating a lot of carbs/fats.

A: Many teenagers - just like your daughter - experiment with their food choices, and opt for a "vegetarian" diet. This means different things to each person. Soy products are an excellent source of heart-healthy protein, and tofu, edamame, and other soy products should be encouraged. Soy does act as a very weak estrogen, but this is not a health minus for a young, healthy teenager (for those with a history of breast cancer, and estrogen sensitive tumors, a chat with the doctor is a must-do). As with any kind of diet, moderation is key.

You'll want to encourage your daughter to include dairy products - as she needs calcium-rich foods to support active bone growth. Skim or low-fat milk, low-fat cheese and yogurt are all important. While you can get calcium from dark green veggies, she'll need multiple cups of foods like broccoli to meet her calcium need without dairy products. Plus, eggs are a great source of protein as well. It's also a good idea for your daughter to take a daily, multiple vitamin (100% of the daily recommended intake - no super vitamins!) to round out her needs. Plenty of fruits, veggies, and some whole grains should round out her eating plan.

Let me know how your daughter is doing with her new eating strategy!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.