Sure, youre more tired, more nauseated and just about more everything since yourecarrying multiples.
But theres at least one upside: You’ve got a license to eat!
Moms of twins get to indulge in an extra 600 calories a day doctors orders.
(And if youre carrying more than two babies, your calorie needs are even higher.)
The quality of what you eat will be just as important as the quantity.
Even with the best intentions, however, there will definitely be challenges when it comes to eating right.
As your pregnancy progresses, there will be less and less room in your belly for food.
And common sense requires that you choose foods that packplenty of nutrientsinto small servings.
So how do you get the biggest nutritional charge for the calories you consume?
Heres everything you should probably know about maintaining a healthy diet for a twin and multiple pregnancy.
How much should I eat when Im pregnant with twins and multiples?
What foods should I eat while pregnant with twins and multiples?
Wholesome, nutrient-dense food is the name of the game.
(No matter how many babies you have growing, they all need the same nutrients!)
These pregnancy super foods fit the bill.
Lean proteins
Proteinis a mom-to-bes best friend, especially for those carrying multiples.
Women carrying twins should aim to get around 100 grams of protein per day.
If that seems like a lot, think of yourself as a body-builder bulking up for a big competition.
(After all, what are you doing if not building new little bodies?)
Theyre also one of the best sources of iron, another key nutrient for moms of twins.
Seafood, especially omega-3-rich fatty fish like salmon, anchovies or canned light tuna.
Otherlow-mercury optionslike shrimp, tilapia and cod are also good choices.
Aim for two to three servings of low-mercury fish a week.
Eggs, which serve up 6 to 8 grams of protein each along with vitamin D and choline.
Beans,including chickpeas, lentils, black beans, kidney beans and white beans.
Each 12-cup serving delivers 7 grams of protein, which is the same as an ounce of meat.
Tofu, which gives you around 10 grams of protein per 12-cup serving and brain-boosting nutrients like choline.
Even with a daily prenatal and an iron-rich diet, your practitioner may still recommend an additional iron supplement.
These can cause constipation and nausea, so attempt to take them with meals.
Fruits and vegetables
Heres another food group that deserves some precious abdominal real estate.
But dont go overboard: dried fruits can cause gas.
But you should also fill up on food sources of folate.
Stock up on a variety of your favorites and rotate your snack selection regularly.
Walnuts, almonds, peanuts, pumpkin seeds and sunflower seeds are particularly wholesome choices.
Flaxseed is good too it’s got omega-3s so try stirring it into oatmeal or adding it to smoothies.
Aim to get at least two 8-ounce servings a week, experts recommend.
Low-fat dairy
You know its a must for building those tiny bones and teeth.
Yogurt (especially Greek yogurt), milk, cheese and cottage cheese are all good choices.
If youre struggling to get your fill from food, talk with your practitioner about adding a supplement.
Water
Drink waterthroughout the day, not just when youre thirsty.
Dehydration can lead to preterm labor, and thats something moms-to-be of multiples are already at risk of.
Down eight to 12 glasses of water a day, and dont wait for mealtime.
What foods should I avoid while pregnant with twins and multiples?
No matter how many babies youre carrying, the list ofpregnancy foods to avoidis the same.
Certain items pose a higher risk for harboring bacteria or chemicals that could make you or your babies sick.
(Smoked seafood is fine if its part of a cooked dish, like a casserole.)
Raw or undercooked proteins can harbor bacteria that can lead to serious illness.
The one caveat: Its okay to have hot dogs ordeli meatif theyve been cooked until theyre steaming hot.
Unpasteurized foods
That includes raw milk, unpasteurized juices and cheeses made from raw milk.
Raw sprouts are risky even after theyve been washed, so you should avoid them completely.
But consuming more than that may slightly increase the risk of miscarriage.
Meeting your nutritional needs during a twin or multiple pregnancy is important.
But dont let it become overwhelming.
And youll feel your best too!
