Twin Pregnancy Nutrition

Twin Pregnancy Nutrition Guidelines

Your twin pregnancy nutrition is one of the most important factors in your twins healthy development. The foods that you choose to put into your body while pregnant, become the building blocks for your growing babies. It is very important that you eat a wide variety of nutritious foods throughout your twin pregnancy.

Premature delivery of your babies and low birth weight are two common complications of being pregnant with twins. It is very important that you eat well. In fact, twin pregnancy nutrition should be your highest priority as it is the one thing that you can control it terms of having a healthy pregnancy.

As a general guideline for a healthy diet during twin pregnancy, you should eat:

* 7-11 servings of grain products like bread, cereal and pasta
* 3-5 servings of vegetables
* 2-4 servings of fruit
* 4-6 servings of dairy products like milk, yogurt and cheese
* 3-4 servings of meat and high-protein foods
* 6-8 glasses of water or fruit juice

Sound like a lot? It is, but you really need to eat as much as possible. Now is not the time to worry about the post-pregnancy weight gain. In terms of numbers - you want to be aiming for a weight gain of at least 40 to 45 pounds and gain as much of that as you can before 28 weeks of pregnancy. Focus on protein, calories and healthy fats. This is probably the one time in your life where you are trying to put on weight! Strive to eat around 3000 - 3500 calories a day with at least 100 to 150 grams or more of protein. ( think of it as building your babies!)

Iron

During a twin pregnancy, your need for iron increases significantly. Your developing babies will collect enough iron from your body to last it through the first six months of their life, so it is very important that you get enough. You will probably be tested often for healthy iron levels. It is helpful to eat foods that are high in iron, such as red meats, along with foods that are high in vitamin C, which aids in the absorption of iron. If you are struggling with eating meat, you may need to supplement with either tablet or liquid forms of iron or meal replacement shakes and bars.

The recommended daily intake of iron during pregnant is about 22-36mg. The amount that you will need really depends on how much iron was in your system prior to becoming pregnant. If your iron levels are very low prior to becoming pregnant with twins, you may need to take an iron supplement. Unfortunately, iron supplements due tend to cause constipation.

Protein

Try to include a protein source with each meal and snack. Good sources of protein are beef, chicken, tuna, cheese, cottage cheese, eggs, milk, yogurt, peanut butter, brown rice, almonds and oats.

Calcium

The recommended daily intake of calcium for pregnant women is 1,100mg. Milk, cheese, yogurt, almonds, tuna and leafy green veggies all contain calcium. ( Ice cream does too! ) During the third trimester, your baby will draw an increased amount of calcium from your body to aid in the development of his bone structure. It you have insufficient calcium in your system, it will be drawn out of your bones. This bone loss should be rapidly replaced once the babies have finished nursing. This loss of bone mass is avoidable, though, by making sure you get enough calcium during pregnancy. Again think of all that milk you're drinking helping to build your twin babies bones.

Folic Acid

If you're not already taking a prenatal vitamin you should be. Adequate intake of folic acid is crucial for healthy baby growth and development as well as preventing birth defects. Whole grain breads and citrus fruit contain high amounts of folic acid but it's best to supplement to be sure you're getting enough.

Things to Avoid for Twin Pregnancy Nutrition

Try to resist your cravings for junk food and caffeine, which contains many empty calories and little if any nutritional value. Flip things over and read the ingredients. You may be able to curb these cravings when they occur by eating a piece of fruit or some other healthy food.

Most of the foods we consume contain some sort of additive or preservative that has been added to it, whether it be a coloring, a flavor enhancer, or even hormones and antibiotics. Organic foods and produce have the fewest chemicals and additives, and often taste better as well.

Tips for healthy twin pregnancy nutrition

Take it seriously - plan your meals - you have 9 months ( if you go full term) to build the strongest, healthiest babies you can. Every bite counts. Choose wisely.

Eat small and eat often Think breakfast, snack, lunch, snack, dinner, snack and maybe another snack before bed. Eat every 2-3 hours. Keep healthy snacks with you if you are going out. Granola bars, cheese strings, almonds, fruit, peanut butter and crackers are great for keeping your blood sugar levels steady. The more pregnant you get, the less room is left in your stomach, so smaller meals , more often is the way to go.

Increase your intake of dairy products They have both protein and calcium. Indulge in icecream, frozen yogurts and milkshakes.

Drink lots of fluids in between eating. Drinking water, milk and fresh juices will help to keep you hydrated, ease constipation and ward off premature labor contractions.

If you are plagued by morning sickness continue to eat what you can, when you can. If the morning sickness is severe, see your health care provider immediately. Carrying twins takes a tremendous toll on your body and you need to be able to fuel it properly though good twin pregnancy nutrition. When in doubt of what to eat think protein and produce. Your babies will thank you!

If you'd like some great books on twin pregnancy nutrition, please visit our Twin Books section. We have a great selection of the best twin pregnancy books out there!