It is imperatively important for you to get the right amount of nutrients during your pregnancy, whether you are pregnant with twins, triplets or a single baby. Women who are pregnant with a single baby will need an extra 300 calories, whereas in your case you will need another 150-300 calories. So, the total amount of calories that you will have to consume is between 450-600. And I don’t mean that you have to get those extra calories by eating junk food, because that is going to be of no use and will only harm you in some way or the other. In this article, we will look at some of the foods that you can include in your pregnancy diet.
Healthy Twin Pregnancy Diet Plan
Bread, oats, bagels or brown rice are some of the whole grain foods that you need to add to your diet. This will provide your baby with the micronutrients and help with the growth and development of your little one. in fact, whole grain will also add some amount of fiber in your diet that you need to have during pregnancy.
Ever wondered why we are always recommended to drink milk, whether we are pregnant or not? Not only milk but you must also consider other dairy products like yogurt, cheese etc. Daily intake of calcium will help in reducing the risk of preeclampsia and develop strong bones, teeth, heart and nerves. Thus, you must drink at least 4 glasses of milk per day.
You must get enough of all the nutrients like iron, calcium, folate and one of the best ways to ensure that you get enough of all these, is to take supplements. It is important for you to keep your iron levels up because moms-to-be of twins are at a higher risk of developing anaemia.
Fruits and vegetables
All the nutrients you have been looking up for can be found in fruits and vegetables, including folic acid which is essential for the growth of the baby and the efficiency of the liver. Citrus fruits and green leafy vegetables are a rich source of folic acid, thus you must aim to eat at least give portions of fruits and veggies on a regular basis.
It is vital for you to stay hydrated throughout the day during pregnancy and especially when you are expecting twins. You have to increase your water intake on a regular basis. Otherwise, dehydration can lead to complications like preterm labor or premature contractions. Even if you are having enough of other fluids, you should still have adequate amounts of just plain water.
Chickpeas are a rich source of protein and you must consume these when you are pregnant with twins. This will help in the muscle development of your little ones.
Spinach is an extremely rich source of iron. Consuming spinach during pregnancy is beneficial in developing red blood cells in the unborn twins. You can also add the green leaves to the salad or to your sandwich.
Unlike other seafood, shrimp is generally considered safe for pregnant women. In addition to being an excellent source of selenium, vitamin D and low-fat protein, this one is also easy to prepare. However, you should not eat raw shrimp.
Lean meat consists of amino acids that help in developing the brain, muscles and tissues of the little one. Therefore, you must include a serving of lean chicken or fish a day, two portions of oily fish a week as these are the best sources of protein. Remember, you have to add 80 grams of protein in your diet a day.
Eggs are a rich source of choline that is recommended in large amounts during pregnancy. You can look for omega-3 enhanced eggs as these help in promoting vision and development of the brain.
Papaya is a rich source of vitamin C and proteolytic enzymes that help in enabling the digestion of protein. Apart from this, papayas are also beneficial in alleviating morning sickness, which is pretty common during pregnancy.
How much weight should you gain?
Moms-to-be of twins should gain around 35-40 pounds. Remember, you should enforce more on counting your pounds than counting your calories. Being overweight or underweight, both can lead to complications. If you go through any of these conditions, feel free to talk to your gynaecologist. You must consult your doctor or a dietician who can help you understand this in a better way.
Food to avoid during pregnancy
There are certain types of food that should be highly avoided during your pregnancy. Some of these are listed below:
- Raw or undercooked meat
- Partially uncooked eggs
- Herbal teas
- Unpasteurised cheese
- Cold cured meats
- Raw shellfish
What if you experience rapid weight gain?
Rapid weight gain and headaches are some of the common symptoms of preeclampsia. Moms-to-be of twins are at a higher risk of preeclampsia due to which the mother may experience more swelling, increase in the blood pressure and protein in her urine. In such a condition, you should consult your healthcare provider and seek immediate medical help.
Based on the severity of your symptoms, your doctor may recommend you complete bed rest or even medication. In case the condition gets severe, you may also be asked by your doctor for the immediate delivery of your baby, as this is the only option left in some circumstances.
As discussed above, moms-to-be of twins are recommended more weight gain than a normal pregnancy. You must gain around 37-54 pounds during a twin pregnancy if you have had a normal BMI before your pregnancy.