Pregnancy is a time when expectant mothers must take in more calories to support the extra functions in the body. The American College of Obstetricians and Gynecologists recommends that pregnant women gain 25 to 37 lbs. However, women who are underweight prior to pregnancy should gain between 28 to 40 lbs. Some women find it difficult to gain the weight needed for a healthy pregnancy. Healthy high calorie foods can help pregnant women gain the recommended amount of weight.
Peanut Butter
Some conditions like hyperthyroidism, or an overactive thyroid gland, make it difficult to gain weight during pregnancy, according to Drugs.com. Eating a healthy, high calorie food like peanut butter can not only help pregnant women gain weight but also supplies nutrients vital to a pregnancy. Just 100g of peanut butter, that's 6.25 tbsp., contains 589 calories. The American Pregnancy Association recommends eating peanut butter on toast for breakfast as a way of incorporating this high calorie food into the diet. In addition to calories, peanut butter provides high levels of protein, a nutrient needed to support fetal development. It also contains folate, which helps prevent birth defects, and dietary fiber, something pregnant women need to help them avoid constipation.
Avocado
Incorporating avocado can help pregnant women gain weight. This high calorie food can replace mayonnaise or butter on sandwiches, mixed into salads, used as a garnish or pureed to use as a snack in guacamole. One cup of avocado contains 235 calories, according to The George Mateljan Foundation for the World's Healthiest Foods website. In addition to packing a calorie punch, one serving of avocado supplies 30 percent of the daily recommended intake of fiber, 25 percent of potassium and 23 percent of folate, and serves as a good source of vitamin C and vitamin B6. All these nutrients are vital for pregnant women, serving to help build a health immune system, prevent morning sickness, support the placenta and prevent birth defects.
Nuts
Eating nuts can help pregnant women gain weight by supplying an abundance of calories while providing critical nutrients. According to the University of Nebraska Cooperative Extension in Lancaster County website, macadamia nuts and pecans contain 200 calories per 1 oz. serving. Brazil nuts and walnuts provide 190 calories per serving, and a handful of pistachios, pine nuts, cashews and almonds supply 160 calories. These healthy, high calorie nuts also contain high levels of protein, omega-3 fatty acids, vitamin E and selenium, all important nutrients for a healthy pregnancy. Nuts can be eaten raw, roasted or sprinkled into salads and other meals.
References
- American Pregnancy Association: Eating for Two When Over/or Under Weight
- Drugs.com: Hyperthyroidism In Pregnancy
- American Pregnancy Association: About Pregnancy Weight Gain
- Organic Facts: Nutritional Value of Peanut and Peanut Butter
- WHFoods.com: Avocados
- University of Nebraska Cooperative Extension in Lancaster County: Nuts for Nutrition
Member Comments