Pregnancy, especially during adolescence, is a time of nutritional risk. Pregnant teens often have a poor diet and a poor understanding of the principles of good nutrition. Eating habits might be hard to change during pregnancy, a time of additional emotional stress. Available nutrients must be shared between the growing pregnant adolescent and her fetus, which creates special nutritional needs.
Calories and Protein
Helen Varney, professor for the Nurse-Midwifery Program at Yale University School of Nursing and co-author of the textbook "Varney's Midwifery," states that pregnant teens should consume 85 to 90 grams of protein per day to cover concurrent growth needs for themselves and the developing fetus. High-protein foods include lean meats, fish, low-fat dairy products, nuts, seeds and spirulina. According to Varney, 300 calories above the recommended 2,200 per day are needed to protect protein stores from being burned for energy. Calories found in foods high in protein and other nutrients, such as beans and whole grains, are good choices. Refined starches, sugars, snacks and fried foods may contribute to a variety of pregnancy complications, including obesity and gestational diabetes.
Folic Acid
While prenatal vitamin supplements can help make up for deficiencies, a healthy diet provides additional nutrients such as fiber and micronutrients, including bioflavonoids. Folic acid, or folate, is a B vitamin found in dark green leafy vegetables, orange juice, liver, beans, asparagus, broccoli and beets. Folic acid is added to enriched-grain products in the United States. An intake of 400 micrograms per day of folic acid prior to conception and during the early weeks of pregnancy can lower the risk of brain and spinal cord birth defects by as much as 70 percent, according to KidsHealth from Nemours.
Iron
Many women do not get enough iron to meet the demand for both maternal and fetal hemoglobin production during pregnancy and to compensate for blood loss at delivery. Varney suggests 30 mg daily is needed to prevent anemia and explains that tea, sodas, coffee and milk interfere with iron absorption, while meat and vitamin C-rich fruits and vegetables enhance iron absorption. Helpguide.org reports that teens need extra iron for muscle mass gained in adolescence. Iron-rich foods include dried fruits, meats, beans, nuts and dark green leafy vegetables.
Calcium
The March of Dimes lists the recommended amount of calcium for teenage girls as 1,300 mg. per day, pregnant or not. Hormones in pregnancy help the mother absorb more calcium from her food, but shortfalls are taken from maternal bones. The March of Dimes suggests that women should not rely on supplements, which may contain little absorbable calcium. Helpguide.org reports that sugary foods, including sodas, deplete calcium stores. Good food sources of the mineral include low-fat milk, yogurt, tofu, almonds, sesame seeds and kale.
References
- "Varney's Midwifery"; Helen Varney, CNM, Jan Krebs and Carolyn Gregor; 2003
- Kids Health: Folic Acid and Pregnancy
- Helpguide: Nutrition for Children and Teens
- March of Dimes: Calcium and Pregnancy
