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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 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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