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Calorie Confusion: How Much Is Needed During Pregnancy?

Calorie Confusion: How Much Is Needed During Pregnancy?

Calories are the core to basic nutrition and health, and pregnancy is no exception. Calories give us the energy we need to be fully functioning human beings (though most days, I also need coffee). But what about during pregnancy? How do calories play a role in the growth and development of your baby? If you have heard some conflicting calorie information centered on pregnancy then this article is for you. Not pregnant? No worries, this article contains some general and (helpful!) information about our body’s main source of energy: the calorie.

Why are calories so important and where do they come from?

Everything we do, from walking to sleeping to supporting the development of a new baby requires energy. We derive energy from the foods and beverages we eat, which contain nutrients such as carbohydrates, fats, and proteins. Energy from these nutrients is measured in calories. Foods and beverages contain different amounts of calories because they contain different amounts and profiles of these nutrients.

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How many calories are in certain foods and how much do I need?

Carbohydrates and proteins provide four calories in each gram, while fat provides nine calories per gram. Alcohol, though not considered a necessary nutrient and not recommended during pregnancy, also provides about seven calories per gram. Each person has unique calorie needs that depend on a number of factors, including height, weight, age, gender and activity level. When we consume too many calories, the excess calories are stored as body fat. This can contribute to weight gain and ultimately, a variety of health issues.

Do I need to eat more calories during pregnancy?

It is probably not a surprise that your calorie needs increase during pregnancy. But “eating for two” only requires an additional 340 calories during the second trimester and 500 calories in the third trimester. The first trimester does not require any extra calories. An important caveat is that if you are carrying more than one baby, your calorie needs are higher. Discuss what and how much to eat with your health care provider. Eating more calories will lead to weight gain, which will allow for your baby to grow and develop.

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How much weight gain can I expect during my pregnancy?

Weight gain goals are based on pre-pregnancy weight, height, age, and usual eating patterns. Every woman and every pregnancy is unique. Your healthcare provider can help you gain weight at a healthy rate throughout pregnancy.

A weight gain of 25 to 35 pounds is normal for women with a body mass index, or BMI, of 18.5 to 24.9 kg/m2 (“normal weight”). Women who are below healthy weight when they conceive (BMI < 18.5 kg/m2) should aim to gain about 28 to 40 pounds.  Women with a BMI of 25 to 29.9 kg/m2 (“overweight”) should gain no more than 15 to 25 pounds. Women with a BMI over 30 kg/m2 (“obese”) should gain no more than 11 to 20 pounds. If you are in this category, a health care provider or registered dietitian can help you meet these recommendations in a healthy way. Aim to meet your calorie and nutrient needs, while maintaining regular physical activity. Weight loss during pregnancy is not advised. Also, if you are carrying more than one baby, weight gain recommendations increase, so work closely with your healthcare provider to ensure proper weight gain.

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Are there patterns to weight gain during pregnancy?

Patterns of weight gain during pregnancy are as important as total weight gain. Weight maintenance or slight weight losses are normal during the first trimester (or first 13 weeks) of pregnancy. But most women should expect to gain about four to five pounds during the first trimester. Listen to your body’s signals and stop eating when you feel full to help you avoid the misconception that you are “eating for two.”

Women with healthy pre-pregnancy weights should gain about one pound a week during the second and third trimesters. Women who are underweight before conception should gain a little more than one pound per week. Those who were initially overweight should gain at a slower rate (a little more than a half a pound per week).

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What foods should I chose to increase my calorie intake and weight during pregnancy?

Choose foods and beverages that are “nutrient-dense.” This means that they are good sources of the building blocks your body needs. Nutrient-dense foods are full of vitamins, minerals, and other nutrients. Eat variety of foods from all five food groups. These include grains, vegetables, fruits, dairy, and meat and beans. This will ensure that you and your growing baby are getting the nutrients you both need. It is also important to note that these principles also apply if you are not pregnant but are looking to increase your calorie intake.

Good nutrition is at the center for overall health, with calories playing a core role in overall health outcomes. While your calorie needs increase during pregnancy, the general principles of good nutrition, such as variety, balance, and moderation still apply during these 9 months and will help support overall health of both you and your baby.

For more information, check out this resource

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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