When you’re still in your teens, your nutritional requirements need to be higher than ever before to support your rapid physical development. When you’re a pregnant teen, your needs for extra energy and nutrition are even greater, according to the Leadership, Education and Training Program in Maternal and Child Nutrition – or LET – at the University of Minnesota. Emphasizing certain nutrients in your diet will reduce your risk of giving birth to a baby with health problems.
Carbohydrates
About 50 percent of the calories you eat during your pregnancy should be from sources of carbohydrates such as fruits, vegetables and whole grains, according to the LET Program. Eating these sources of carbohydrates will also help you meet your daily 25 to 35 g of needed fiber per day.
Fat
Fat is also a significant nutrient during your pregnancy because it offers your baby the fatty acids she needs to develop tissues in her brain and central nervous system. Fat also helps transport certain vitamins throughout your body. Make fat about 30 percent of your calories – or about 66 g a day if you eat 2,000 calories – unless your doctor recommends you have more or less. Most of your fats should be polyunsaturated or monounsaturated, from foods such as fish, walnuts, peanut butter and olive oil.
Protein
Protein, which supports the growth of you and your baby, should make up the rest of your calories. Get about 55 g of protein a day from foods such as fish, chicken, beans and eggs. A 3-oz. serving of canned pink salmon has about 16.8 g of protein, and 1 cup of 1 percent fat cottage cheese contains bout 28 g, according to MayoClinic.com.
Folate and Folic Acid
Having a deficiency of the B vitamin folate increases your risk of giving birth too early, having a baby who is underweight and having a baby with brain and spinal cord problems. Every day, you need about 800 mcg of folate or a supplemental version of folate called folic acid. Most teen girls don’t get enough folate in their diets, especially if they skip breakfast or don’t eat many fruits and vegetables, according to the LET Program. Folic acid-fortified cereals are your best dietary source of folic acid and foods such as dried beans, citrus fruits and leafy green vegetables are rich in folate. Your doctor will likely recommend you take a prenatal vitamin to make sure you get enough folic acid.
Iron
When you’re pregnant, your iron needs increase to support increasing blood volume as well as your growing baby and placenta, according to the University of Missouri Extension. If your baby isn’t getting enough iron from your diet, he will start using the iron from your blood and you will end up feeling tired and weak. Having a severe iron deficiency during your first two trimesters can double your risk of having your baby too early and triple your risk of having a baby with a low birth weight, according to the LET Program. Aim for at least 30 mg of iron per day from foods such as lean red meat, fish, spinach and fortified foods. A ¾ cup serving of 100 percent fortified cereal gives you about 18 mg of iron. Your prenatal vitamin will help ensure you get enough iron.
Calcium
About 40 percent of your adult bone mass accumulates when you’re still a teen, according to a 1999 article in the “Journal of Clinical Endocrinology & Metabolism.” Both you and your baby need to have calcium to support strong teeth and bones, plus calcium helps your nervous system, muscular system and circulatory system run smoothly. If you don't get enough calcium, your baby will start using calcium from your bones. Aim for about 1,300 mg of calcium a day. Calcium is in foods such as dairy products, spinach, fish with bones and fortified juices and cereals. One cup of skim milk offers you about 299 mg of calcium and 8 oz. of fortified orange juice contains 500 mg.
References
- Leadership, Education and Training (LET) Program in Maternal and Child Nutrition; Guidelines for Adolescent Nutrition Services: Nutrient Needs During Adolescence and Pregnancy; M. Story, J. Hermanson; 2008
- University of Missouri Extension: Teen Parents Lesson 4: Special Nutrient Needs; K. Elliott, et al; 2007
- MayoClinic.com: Teen Pregnancy: Help Your Teen Handle Pregnancy
- MayoClinic.com: Pregnancy Diet: Focus on These Essential Nutrients
- March of Dimes: Teenage Pregnancy
- “Journal of Clinical Endocrinology & Metabolism”; Adolescent Nutrition in the Prevention of Postmenopausal Osteoporosis
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