During pregnancy, it is very important to follow a healthy and well-balanced diet. So, if you are having a twin pregnancy, it becomes even more important to take care of your health and diet. The diet that you take needs to be beneficial for the three of you. You need to consume extra calories per day in order to have healthy babies and keep your body fit and active. In this article, you will find a useful diet plan when pregnant with twins.
Should you eat more when pregnant with twins? Experts suggest that you should be taking those extra calories but you should not be over-eating. You should eat when hungry and stop when you are full. Foods that bring efficient nutrients to your baby and you should be included in your diet when you are pregnant with twins.
Also read: The Best Ways To Conceive Twins! Yes, It’s Possible!
Diet plan when pregnant with twins
#1. Protein Requirements
High protein foods are an essential element and should be included in your diet. Eggs are the richest source of choline, a nutrient needed in large amounts during pregnancy for normal brain function and memory development of the fetus. You should include lean meats, nuts, yoghurt, milk, cheese, cottage cheese, tofu in your daily diet. The dietary requirement for pregnant women with twins is 100 to 175 gms of protein every day.
Iron is important because it reduces the risk of anaemia, hypertension, and preterm labor. Red meat, nuts, fortified cereals, green leafy vegetables like spinach are a great source of iron. Doctors even prescribe iron supplements during the second and third trimesters.
Calcium is very important for bone and teeth development. It is also important for the mother’s bone density. Milk, yoghurt, Spinach, Ladyfinger are all rich sources of calcium which should be included in your diet. 1500 mg of calcium is required if you are carrying twins. Your doctor might also add some calcium supplements if you seem low on calcium intake. Calcium is extremely important as it reduces the severity and lower the overall risk of Preeclampsia, low birth weight and preterm delivery. 2 cups of yoghurt contain more calcium than a glass of milk. Chickpea, salmon, dark, leafy greens, ricotta cheese are rich sources of calcium if you cannot chug glasses of milk.
Also read: Healthy Diet Plan For Pregnant Women (With Recipes)
Foods rich in carbohydrates like potatoes, breads, pasta, rice and a variety of cereals should be included in your diet. A mother with a twin pregnancy should be having a daily dose of 300-400 gms of carbohydrates.
#5. Folic Acid or folate
This is very important during all pregnancies as it promotes healthy birth weight, prevents any neural tube defects, and promotes liver efficiency in the fetus. Folic acid should be started even before being pregnant, as it is supposed to be the miracle pill for conceiving. Folic acid helps lower the risk of birth defects. Spinach, asparagus, oranges, grapefruits are all rich in folic acid. Apart from this, your doctor is definitely going to prescribe you folic acid supplements. For a mother with twin pregnancies, a daily dose of 1000 mgs of folic acid is extremely essential.
Leafy vegetables and fruits are one of the richest sources of potassium. Potassium helps in regulating the expectant mother’s blood pressure.
#7. Vitamin C
Vitamin C can be found in plenty of citrus fruits like kiwi, oranges, berries, tomatoes or sprouts for a good supply of vitamin C in your body. Vitamin C helps in strengthening your baby’s teeth and bones. It also increases collagen in baby’s connective tissues.
Also read: Weight Gain During Pregnancy (Trimester By Trimester)
There has been no specific amount in researches as to how much DHA
should twin pregnancy moms be having but DHA is very essential. Researchers say that 600 mg per day of DHA rich food should be the aim. Higher levels of DHA in newborns correspond with higher birth weights. It’s also associated with higher IQs, advanced motor skills and fewer neurological problems later in life. DHA is found in fish like salmons. It is best to avoid seafood during pregnancy but one can have river fish which are rich in Omega 3 fatty acids.
Zinc levels drop during pregnancy and when you are expecting twins they can drop even more. Thus a zinc supplement in your diet is essential to lower risk of preterm delivery, low birth weight and prolonged labor. Black-eyed peas are a great source of zinc while your doctor will advice you as to how much zinc you require during your pregnancy.
#10. Vitamin D
Vitamin D helps increase blood circulation in the placenta and aids in calcium absorption so your babies will have improved bone mass. Orange juice is very rich in Vitamin D. Exposure to the sun is a great way of getting that extra dose of Vitamin D.
#11. Water and supplements
Water is very important in order to keep yourself hydrated. o if you are expecting twins, you need to increase your water intake. It will prevent dehydration because dehydration can lead to premature contractions or preterm labor. So when you are pregnant and expecting twins, increase your water intake especially during the second half of your pregnancy.
Also read: Postpartum Diet – What Foods To Eat & Avoid After Delivery – Chart Included
We hope that this diet plan when pregnant with twins will be extremely helpful for you! Wishing you a happy and smooth-sailing pregnancy.
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