HE-432, Reprinted February 1994. Recommended for Extension use by Barbara Struempler, Extension Nutritionist, Professor, Nutrition and Food Science, Auburn University. Originally prepared by J. Yvonne Jackson, former Nutrition Specialist.

Nutrition For The Teenage Mother To Be

SECTIONS

I. Why Is A Good Diet Important For Me And My Baby?

II. What Foods Are Best For Me?

III. What Other Things To Expect During Pregnancy

IV. References

I. Why Is A Good Diet Important For Me And My Baby?

Eating enough of the right foods will help you feel good, look good, and have enough energy. Even more important, eating right will help you have a normal, healthy baby. You need to be healthy yourself to have a healthy baby.

Some teenagers have had poor diets for a long time. So they don't have enough of the needed nutrients such as calcium and iron stored up in their bodies. If this is the case with you, you especially need to eat extra helpings of nutritious food now. As a pregnant teen, your demands for the body-building materials in food-called nutrients-are greater than at any other time in your life. Pregnancy is no time to diet.

It is important to eat a variety of foods, including milk and milk products, meat and other protein foods, breads and cereals, and fruit and vegetables. If you don't get enough nutrition for both yourself and your baby, it is the baby's health that is hurt.

How Much Weight Should I Gain?
Teenage mothers have a higher risk of having very small babies. But 9 you gain the proper amount of weight during your pregnancy, you will have a better chance of having a healthy baby. The healthiest babies weigh over 7 pounds. Babies weighing 5-1/2 pounds or less at birth are not as healthy and may have to stay in the hospital until they are larger.

Some pregnant females think that after they have gained 7 pounds for the baby, the rest of the weight will be just fat. This is just not true. Although the baby needs to weigh at least 7 pounds, the rest of the weight builds the unborn baby's home. Most of this includes the baby's cradle (amniotic fluid and womb) and sleeping bag or sack (placenta). Your breasts also get larger. This will happen whether you plan to breast-feed or bottle-feed your baby.

The amount of weight you should gain during pregnancy depends on your weight before pregnancy. If you are of normal height and weight (neither fat nor thin), you should gain 25 to 35 pounds.

Even if you are overweight, you still need to gain weight during pregnancy -- about 15 to 25 pounds. Do not try to diet when you are pregnant!

What if you who are underweight? You should gain even more weight -- about 28 to 40 pounds.

Although the chart lists the general recommendations, make sure you follow your doctor's advice on how much weight to gain during pregnancy.

Teens and black women should try to gain weight toward the upper end of the range. Shorter women should try for gains at the lower end of the range. In addition, a weight gain of 35 to 40 pounds is recommended for all females carrying twins.

The most important thing to remember is to gain weight!

The way you gain is just as important for a healthy baby as the total number of pounds you gain. You should gain about 2 to 4 pounds your first 3 months, gaining at a slow, steady rate. During the last 6 months you should gain about 1 pound a week. Your weight should steadily increase.

When do you start showing? For most teens, anywhere from 3 to 5 months. At the beginning of your pregnancy you may lose weight or gain very little. Starting your fourth month or so, you will be hungrier. If you choose nutritious foods, you will gain not just weight but healthy body tissue.

Hello Baby, Goodbye Weight!
Finally, the great day arrives, and you have your baby. Your newborn will change your life and your body. In the first week after your baby's birth you will lose about half of the weight you gained while you were pregnant. About 6 weeks after your baby is born, you will probably be within 4 to 5 pounds of your usual weight. After that, it's hard to predict how quickly you'll lose the rest.

Women who gain their recommended amount rarely keep the weight they gained. Eating normally-not over-eating and not using your pregnancy as an excuse to be fat-helps you get back to normal. Keep up the good eating habits from your pregnancy, and the weight will come off, usually by the time the baby is 4 to 8 months old.

Your body does need a few months to return to the way things were before you were pregnant. There is a way to speed this process and the weight loss too. Part of the weight gained was your body getting ready to feed your baby. Your body stores fat and plans to breast-feed- even if you plan to bottle-feed. Breast-feeding uses calories that were stored as fat and helps bring the uterus down to normal size. Nursing mothers use an extra 400 to 700 calories per day. Some of these calories come from body fat and some from food you eat.

II. What Foods Are Best For Me?

Most foods have at least one of the vitamins, minerals, carbohydrates, protein, or fat you need. Many foods have a number of these essential nutrients. But no one food has them all. Because of this, you need to eat a variety of foods every day.

To make meal planning easier, foods have been divided into groups that contain similar nutrients. By eating at least the recommended number of servings from each of the groups, you will have the beginnings of a sensible food plan. Additional servings from these food groups will give your body the extra energy it needs.

Milk And Cheese
Milk and cheese have many nutrients. They are especially good for giving you calcium, Vitamin A, riboflavin and protein. Be sure to choose milk with Vitamin D added.

You need at least three servings of milk and cheese every day. A serving is:

• 1 cup of buttermilk or whole milk
• 1/2 cup of dry milk
• 1-1/2 ounces of cheese
• 1 cup of yogurt
• 2 cups of cottage cheese
• 1-1/2 cups of ice cream or ice milk

Meat Poultry Fish And Beans
Meat, fish, poultry, eggs, dried beans and peas, and peanut butter supply protein. You need at least two to three servings of protein foods daily to get enough protein while you are pregnant. When you use dried beans, dried peas, or cereals as your main protein sources, make sure you eat a variety of them. A serving from the protein food group is:

• 2 to 3 ounces of lean cooked meat, poultry, or fish (weight without the bone)
• 2 eggs
• 1 cup of cooked dry beans or peas
• 1/4 cup (4 tablespoons) of peanut butter

Enriched Or Whole Grain Breads And Cereals
Breads and cereals provide energy, vitamins, and minerals. Whole grain breads and cereals provide fiber, a natural laxative. Check the labels on bread and cereal products to make sure they are made with whole wheat or whole grain flour and are enriched with minerals and vitamins.

Eat at least 5 servings of whole grain or enriched breads, cereals, and cereal products every day during pregnancy. A serving is:

• 1 slice of bread
• 1 biscuit
• 1 small piece of cornbread
• 1/2 cup of cooked cereal, rice, pasta, macaroni, or spaghetti
• 1 ounce of ready-to-eat cereal (this is 1/2 cup to 1 cup)

Vegetables And Fruits
While you are pregnant, it is especially important to eat a variety of fruits and vegetables. Fruits and vegetables contain vitamins, minerals, and fiber. Each day you should eat five or more servings from this group. Choose one serving daily that will be a good source of Vitamin C. Be sure you eat a good source of Vitamin A at least every other day. A serving is:

• 1/2 cup of fruit or vegetable
• 1 medium-size potato
• 1 orange, apple, or banana
• 1/2 grapefruit
• 1/2 cup of juice

Fats And Sugars
A little fat is needed to keep your body insulated, help vitamins work, and make food taste better. Fats supply a lot of calories, more than any other food group, and very few nutrients. Easy does it on the fats.

Soft drinks, candy, and other sweets also contribute mainly calories and very few nutrients. Eating too many sweets may keep you from getting the necessary nutrients and may cause you to gain too much weight. Easy does it on sweets and sugars, too.

Water
You can't live without water. It helps your body cells work properly and keeps your temperature normal. It also keeps you from becoming constipated. You need to drink 6 to 8 glasses of water or other liquids each day during your pregnancy.

What Can I Do If I Don't Cook Or Shop For My Food?
It is hard to control what you eat if someone else buys and cooks your food. There are several things you can do. First, learn what foods you should have. Then talk to the person who fixes your meals. Tell this person what you have learned about healthy eating during pregnancy.

Some meals you can get for yourself. For instance, breakfast is a simple but important meal. It's easy to fix a breakfast that gives you all the nutrients you need in the morning. Cold cereal, milk, fruit or juice, and bread with a small amount of margarine and jelly is a simple meal.

Lunches aren't too hard to manage, either. If you are away from home, carry a sandwich and fruit or buy a meal in a cafe or restaurant. Try to select from those foods you know you need. You may sometimes eat foods such as pie, cake, soft drinks, and other sweets. But reserve these for special treats only.

Whether you are at home or away, try not to skip meals. If you skip a meal, if is hard to make it up later in the day.

Do I Need Vitamin And Mineral Supplements?
You cannot get the iron you need during pregnancy in the foods you normally eat. Therefore, you need supplements of at least 30 milligrams of iron each day. Folic acid supplements are also recommended by most doctors. Other supplements for vitamins and minerals may also be helpful. Talk to your doctor about your need for these supplements. Because certain vitamins may harm your baby if taken in large amounts, do not take vitamin supplements without your doctor's advice.

Are There Other Things I Should Avoid That May Harm My Baby?
Two substances that are known to harm unborn children are tobacco and alcohol. Babies born to mothers who smoke are likely to be smaller than normal. Alcohol -- liquor, beer and wine -- can cause your baby to be smaller, can cause some physical problems, and can harm your baby's brain. If you drink often or drink large amounts of alcohol, it can even cause your baby to be mentally retarded.

Certain drugs are very dangerous for your baby! You should not take any drug while you are pregnant that isn't prescribed by your doctor, and the doctor must know you are pregnant. Any drug you take, your baby also takes. Let your doctor guide you on the use of all drugs while you are pregnant. This includes all liquids, powders, and pills -- even aspirin.

Drugs that were safe before you were pregnant may no longer be safe for you (or your baby) to take. Be sure to tell any doctor who prescribes medication for you that you are now pregnant.

Some of the most dangerous drugs are illegal drugs. If you are using any illegal drugs, stop now. If you can't stop, tell your doctor or health counselor right away! Whatever drug you are taking, your baby is also taking. If you are addicted, your baby is addicted, and your baby could be seriously harmed!

Sometimes I Want Strange Foods. Is This Normal?
Cravings are a normal part of most pregnancies and do not mean that the baby needs some particular food. You may crave certain foods such as strawberries or ice cream. It's fine to use food you crave as treats as long as you don't eat only that food. Remember, you need nutrients from different kinds of foods to be a healthy mother and to have a healthy baby. If you crave non-foods such as clay or laundry starch, tell your doctor or nurse. Do not eat things that are not foods.

Some people say that eating strawberries can mark your baby. This is not true. No food is the cause of a birthmark.

III. What Are Other Things To Expect During Pregnancy?

Listed below are some problems many pregnant women have -- and the things you can do about them.

Morning Sickness. Some pregnant women have nausea and vomiting during the first trimester (3 months). This may last all day or just when you get up in the morning. This usually is gone by your fourth month. If you suffer from morning sickness, try these tips: eat small meals about 2 hours apart; have crackers or toast before you get up in the morning or whenever you have that sick feeling. Some women carry crackers in their purse in case they start to feel sick. Change your diet to avoid foods that are difficult to digest. Eat more carbohydrates such as starches, breads, cereals, potatoes, rice, and fruits. Skip caffeine, spicy foods, fried foods, and foods with a lot of fat. A glass of milk first thing in the morning may also help. Try to keep from having an empty stomach.

Gas, "Heartburn," Or Indigestion. Early in your pregnancy you may feel bloated after eating or may burp frequently. You may also have a burning feeling in your upper abdomen or chest. This is not always caused by your diet. The baby grows and puts increased pressure on your stomach. The changes in your hormones also add to these discomforts. Relax, eat slowly, chew your food well, and take frequent, small meals. Avoid spicy, fatty, and fried foods that are hard to digest or cause gas and heartburn.

Constipation. This is a common complaint during pregnancy. The muscles in your intestines become more relaxed. Also, as the baby grows, there is more pressure on the lower intestines. Simple changes in your diet can help. Eat laxative foods such as prunes or those high in fiber such as whole grain breads and cereals, raw vegetables, fresh fruit, bran, cooked dried beans, and black-eyed peas. Drink more liquids -- 8 or more glasses a day. This can include milk, water, soup, and juices, especially plain, unsweetened fruit juices. Exercise each day. Never take a laxative or other remedy without talking to your doctor.

Frequent Urination. This is a normal part of pregnancy. This is especially true in the early part of pregnancy and again in the last month. This is because the baby is pressing on your bladder. Remember to keep drinking plenty of liquids during your pregnancy.

You Are Important!
While you are pregnant, continue your school and other activities, as your doctor or nurse suggests. Eat right and get plenty of rest. Eating the right foods will increase your chances of having a normal, healthy baby.

Remember: See a doctor or health clinic as soon as you think you are pregnant. Follow the doctor's advice about taking care of yourself. Get at least 8 hours of sleep daily. Walk or exercise each day. Drink 6 to 8 glasses of water or other liquids each day. Avoid alcoholic drinks, including beer and wine, and do not smoke. Do not use any drugs not prescribed by your doctor. Use the information in this handout to choose the right foods to eat before your baby comes.

IV. References

Alabama Cooperative Extension System. Today's Mom. Auburn University, AL, 1988.

American College of Obstetricians and Gynecologists. Adolescent Perinatal Health. Washington, DC, 1979, 1985.

American College of Obstetricians and Gynecologists. Food, Pregnancy, and Health. Washington, DC, 1982.

Guyton, A.C. Textbook of Medical Physiology, 5th ed. Philadelphia: W.B. Saunders Co., 1976.

Lansky, V and Consumer Guide Editors. Complete Pregnancy and Baby Book. Skokie, IL: Publications International, Ltd., 1987.

National Academy of Sciences. National Research Council. Food and Nutrition Board. Recommended Dietary Allowances. Washington, DC, 1989.

Satter, E. Child of Mine: Feeding with Love and Good Sense. Palo Alto, CA: Bull Publishing Co., 1986.

US. Department of Health and Human Services. Public Health Service. Division of Maternal and Child Health. Food for the Teenager During and After Pregnancy. Rockville, MD, 1982.

Worthington-Roberts, B.S., J. Vermeersch, and S.R. Williams. Nutrition in Pregnancy and Lactation. St. Louis: Times Mirror/Mosby, 1985.