|
|
|
Boosting
Calories
If you need
to boost both calories and protein for weight gain, these are a
few guidelines. A healthy pre-pregnant body weight and appropriate
weight gain during pregnancy are associated with healthier pregnancies
and healthier weights for infants at birth. Increasing the frequency
of eating and concentrating the nutritional value of the foods you
eat is the best strategy.
- Eat often
Eating more often can compensate for smaller appetites and help
increase calories.
- Drink in some calories
Water takes up the same amount of room in your stomach as fruit
juice or milk, but provides no calories. Juice, milk, fruit smoothies
and milkshakes are all great sources of calories.
- Use high calorie, high protein
foods often
These items can be eaten as extra snacks, included
in meals, used in recipes or mixed in with other menu items. Nutritional
supplements may be another option for variety or convenience.
|
Calorie
- Protein Boosters
|
Serving
Size Described
|
Approximate
Calories
|
Approximate
Protein
(gm)
|
| Peanut
Butter |
2
Tbsp
|
200
|
5
|
| Almond
Butter (all nut butters) |
2
Tbsp
|
200
|
5
|
| Peanuts |
1
ounce
|
200
|
5
|
| Whole
Nuts |
1
ounce
|
175
|
5
|
| Chopped
Nuts |
2
Tbsp
|
100
|
2
|
| Sunflower
Seeds (hull removed) |
1/4
cup
|
175
|
6
|
| Pumpkin
Seeds (hull removed) |
1/4
cup
|
300
|
18
|
| Trail
Mix |
1/4
cup
|
175
|
5
|
| Cheese |
1
ounce
|
100
|
7
|
| Cottage
Cheese (whole milk) |
1/4
cup
|
55
|
7
|
|
Dry Milk Powder (Lowfat) |
2
Tbsp
|
55
|
5
|
| Lowfat
Milk |
1
cup
|
130
|
8
|
| Whole
Milk |
1
cup
|
150
|
8
|
| Chocolate
Milk (whole) |
1
cup
|
180
|
8
|
| Baked
Beans |
1/2
cup
|
200
|
8
|
| Roasted
Soy Nuts |
1
ounce
|
150
|
10
|
| Tofu,
Soybean Curd |
2
ounces
|
50
|
5
|
| Kidney
Beans |
1/3
cup
|
70
|
5
|
| Fish
and Shellfish |
1
ounce
|
35
|
7
|
| Meats
and Poultry |
1
ounce
|
50-75
|
7
|
| Processed
Luncheon Meats |
1
ounce
|
75-100
|
7
|
| Meat
Spreads (chopped, pureed) |
1
ounce
|
70
|
7
|
| Egg
Salad (1 egg) |
2.5
ounce
|
230
|
7
|
| Chopped
Egg (cooked) |
1
egg
|
75
|
6
|
| Egg
Substitute (pasteurized) |
1/4
cup
|
80
|
7
|
| Deviled
Egg |
1
egg
|
120
|
8
|
| Instant
Breakfast (powdered mix) |
1
envelope
|
125
|
7
|
| Instant
Breakfast with Whole Milk added |
1
cup
|
225
|
14
|
| Protein
Supplement (milk based, powder) |
1
ounce
|
100
|
7
|
|
Protein
Supplement (soy based, powder)
(products vary)
|
2/3
ounce
|
75
|
11
|
|
|
|
Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
|
|
|
