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We\u2019ve all been there, crying into a bowl of chocolate ice cream on our period while binge-watching a favorite TV show. Sometimes, the show and chocolate help. Sometimes, a sugar overdose<\/a> makes period cramps worse.\u00a0<\/p>\n\n\n\n Over time, many of us have found the right foods and rhythms that work for the ebb and flow of our cycles\u2014even if it took finding Natural Womanhood<\/a> to point us in the right direction! And while navigating food and habits for a healthier menstrual period can be an ongoing process, it\u2019s possible to help teen girls\u2014who are just getting started on that journey<\/a>\u2014start laying a solid foundation.<\/p>\n\n\n\n Many moms want to know: what nutrients and nourishing foods will help my daughter flourish during adolescence, especially once cycles are thrown into the mix? And, critically, for when those period cravings<\/a> hit: is chocolate on the menu? In this article, we\u2019ll answer both questions for teens and moms looking to make smart nutrition choices for healthy cycles now\u2014and in the future.<\/p>\n\n\n\n For adolescent girls navigating menstrual periods for the first time, the nutritional advice is largely the same as for any woman prior to her first pregnancy: increased iron, protein, healthy fats (especially Omega-3s<\/a>), magnesium, B-vitamins, calcium, vitamin D, vitamin K, and electrolytes, balanced with primarily fiber-packed, whole-food carbohydrates [1] [2] [3] [4].<\/p>\n\n\n\n For teen girls, paying particular attention to iron intake is important, primarily because of the new onset of monthly blood loss. A teen girl needs to boost iron intake, especially if she\u2019s an athlete and\/or if she has a history of anemia [1]. <\/p>\n\n\n\n For teen girls, paying particular attention to iron intake is important, primarily because of the new onset of monthly blood loss. <\/p><\/blockquote><\/figure>\n\n\n\n Author and Physiologist Stacy T. Sims, PhD, writes<\/a> that, as a woman, \u201cYou\u2019re at higher risk of becoming anemic because your body may not be able to pump up your blood-iron stores fast enough to keep pace with your blood loss. Your risk is even greater if you are an athletic woman, since you have more muscle stress, damage, and inflammation following hard efforts\u201d [2].<\/p>\n\n\n\n Calcium and the \u201cAlphabet Vitamins\u201d (A,B,C,D,K) are also key for continuing to grow girls\u2019 bones and setting up their skeletons for good health and stability into adulthood. For athletes especially, intake of calcium and vitamin D is essential for strong bones and maintaining a healthy menstrual cycle [2].<\/p>\n\n\n\n The new USDA dietary recommendations<\/a> also suggest a daily intake of 1.2-1.6 grams of protein per kilogram of body weight, but author Dr. Sarah Gottfried recommends much more than that: \u201cFor instance, a woman weighing 130 pounds, with 100 pounds of lean body mass, should eat about 85 to 100 grams of protein each day, or enough to preserve lean body mass. Athletes may need more protein to maintain or increase muscle mass\u201d [4].<\/p>\n\n\n\n Carbohydrates have been villainized in many fad diet plans over the past few decades (looking at you, Keto!), but an appropriate amount of carbs actually plays a vital role in the female cycle. For example, moderate carb intake ensures that enough calories are being consumed to maintain a healthy cycle. In the book Real Food for Fertility<\/em>, author Lily Nichols, RDN, recommends that 15-30% of all calories come from carbs for the average woman [3]. For athletes, that number should be on the higher end of the spectrum. <\/p>\n\n\n\n Without an appropriate, balanced amount of carbohydrates in the diet, it is difficult for girls and women (especially those who are athletes) to consume enough calories to ovulate [3]. Physiologist Stacy Sims also emphasizes the need for athletes to consume additional carbs, especially when undertaking high intensity activity during the pre-menstrual phase of a cycle, \u201csince your body is also building your uterine lining, which uses carbohydrates and raises your metabolic rate (aka how many calories you\u2019re burning at rest)\u201d [2].<\/p>\n\n\n\n Without an appropriate, balanced amount of carbohydrates in the diet, it is difficult for girls and women (especially those who are athletes) to consume enough calories to ovulate.<\/p><\/blockquote><\/figure>\n\n\n\n However, moderation with carb intake is still key, and nutrition science supports a balanced approach to carbohydrates. As noted by Dr. Gottfried, too many refined carbohydrates flood the bloodstream with sugar, which spikes insulin. Over time, persistent insulin elevation<\/a> can throw female hormones\u2014and the menstrual cycle\u2014out of balance [4].\u00a0<\/p>\n\n\n\n Without enough essential nutrients, some teen girls stop menstruating entirely, or never have a regular menstrual cycle [2]. If this is the case, regular cycle tracking (using one of the many methods available<\/a>) may help girls and their doctors identify potential underlying health issues. By working with a medical professional trained to read cycle charts, a teen girl can get truly restorative help<\/a> for underlying nutritional deficiencies or other health complications, such as PMOS (formerly PCOS)<\/a>, hypothalamic amenorrhea, anemia, endometriosis, and more.<\/p>\n\n\n\nNutrients to support a healthy cycle<\/span><\/h2>\n\n\n\n
Iron for blood loss<\/span><\/h3>\n\n\n\n
Calcium for growing bones<\/span><\/h3>\n\n\n\n
Protein for muscle mass<\/span><\/h3>\n\n\n\n
Carbs for (necessary!) calories<\/span><\/h3>\n\n\n\n
But moderation is key<\/span><\/h4>\n\n\n\n
Charting to keep track of it all<\/span><\/h3>\n\n\n\n