You just had an ultrasound with your doctor and found out that you are carrying twins. You might think this is an excuse to consume more food to feed two babies instead of just one. However, a pregnancy with twins is considered a high-risk pregnancy, as it requires a little more attention and care than a normal pregnancy. It is important for you to consume and maintain eating habits that will provide all the essential nutrients for you and your two babies. Instead of excessive carbohydrates or sugary foods, you should focus on consuming foods rich in minerals and nutrients that will ensure both your baby is healthy, both in and out of the womb.
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Part 1 of 3: Adjusting Your Diet
Step 1. Increase your daily calorie intake
Some of the myths about having twins are true: You have to increase your calorie intake each day. You should consume about 600 calories more each day, depending on your pre-pregnancy Body Mass Index (BMI), activity levels and doctor's recommendations.
- You can calculate the number of calories you need each day by multiplying your weight in kilograms by 40 or 45. So for example, if you weigh 62 kg, you could multiply by 40 or 45 to get a result in the range of 2,489 to 2,790. This number range represents the number of calories you should eat each day.
- However, how you get these calories is far more important than the number of calories you consume. You must maintain a perfectly healthy diet that contains a balanced amount of protein, carbohydrates and healthy fats. 20 to 25 percent of your calories should come from protein, 40 to 50 percent should come from carbohydrates and 30 percent should come from healthy fats.
- Avoid overeating and exceeding your recommended calorie count. Very rapid weight gain can harm both your babies and lead to other health problems.
Step 2. Eat foods high in essential vitamins and minerals
When you are pregnant with twins, it is important for you to fortify foods with sufficient vitamins and minerals in each food you eat every day. Focus on increasing your levels of folic acid, calcium, magnesium, zinc, iron as well as some other vitamins and minerals to keep your two babies healthy.
- Protein: women of average body size need 70 grams of protein per day. Pregnant women are advised to consume 25 grams of protein more for each one baby. Therefore, increase your daily protein intake by up to 50 grams when carrying twins. Protein helps your babies grow and develop muscles while in the womb. Eat high protein sources such as lean meats (beef, pork, turkey, chicken) as well as nuts, yogurt, milk, cottage cheese and tofu. Avoid fatty protein sources such as lean cuts of beef or pork, sausage, bacon and hot dogs.
- Iron: Iron is a key nutrient to ensure your babies grow properly and have a healthy weight at birth. Consuming iron while pregnant will reduce your risk of developing hypertension, anemia and premature birth. Consume at least 30 milligrams of iron per day. Good sources of iron include red meat, seafood, nuts and iron-fortified cereals.
- Vitamin D: This nutrient helps improve blood circulation in the placenta and helps your babies absorb calcium in the womb. Pregnant women should get around 600-800 IU (International Units) of vitamin D per day.
- Folic acid: Maintaining high levels of folic acid will help reduce the risk of birth defects. Consume at least 600 milligrams of folic acid every day. Most vitamins during pregnancy contain folate (or folate) origin. You can also find it in the form of spinach, asparagus or fruits like oranges and grapefruit.
- Calcium: Consume at least 1,500 milligrams of this essential nutrient per day. Babies need lots of calcium to build strong bones as they develop in the womb. Milk and yogurt are good sources of calcium.
- Magnesium: This is another important nutrient that will help reduce the risk of premature birth and help develop the nervous system of your babies. Consume at least 350 to 400 milligrams of this nutrient per day. You can get magnesium from nuts like pumpkin seeds, sunflower seeds and almonds, as well as oats, tofu and yogurt.
- Zinc: You should consume at least 12 milligrams of zinc per day. Maintaining high zinc levels will reduce the risk of premature birth, low birth weight and prolonged delivery. A good source of zinc is cowpea.
Step 3. Eat foods that meet all five food groups (fruits, vegetables, whole grains, protein, and dairy) to ensure that you are getting a balance of nutrients and minerals
- Consume 10 servings of whole grains per day. For example, 10 servings consist of: a sheet of multigrain bread, 60 grams of cereal, 25 grams of muesli, and 100 grams of cooked pasta, noodles or rice.
- Consume nine servings of fruits and vegetables per day. For example, nine servings consist of: 75 grams of vegetables such as spinach, asparagus or young carrots, 150 grams of salad, one medium fruit such as apples, bananas or 75 grams of fresh berries, two small fruits such as prunes or apricots and 30 grams of fruit dry.
- Consume four to five servings of protein per day. For example, four to five servings of: 65 grams of cooked lean meat such as beef or pork, 80 grams of chicken or turkey, 100 grams of cooked fish such as salmon or grouper, two eggs, 170 grams of cooked tofu, 170 grams grams of legumes or lentils and 30 grams of nuts such as almonds, seeds such as pumpkin seeds and tahini.
- Consume three to four servings of dairy products per day. For example, three to four servings consist of: a glass (250 ml) of nonfat milk, a glass of soy milk or rice juice with added calcium powder, one box (200 ml) of yogurt and one to two slices of hard cheese.
Step 4. Eat cakes, pastries and fried foods only at certain times
While you're not forbidden to eat unhealthy foods like these, you should only eat them in small amounts and not too often, only when you're craving cookies and can't ignore them. Avoid consuming empty calories, as this can lead to unhealthy weight gain and provide little nutritional value for your babies.
You should also limit your consumption of artificial sugars, such as candy and soda. Avoid foods cooked with trans fats and opt for foods cooked with healthier types of oils such as olive oil, coconut oil and avocado oil
Step 5. Avoid certain types of food during pregnancy
Like a normal pregnancy, you should avoid certain foods when carrying twins, including:
- Raw or undercooked eggs.
- Raw or undercooked meat.
- Sushi.
- Raw scallops.
- Cold smoked meat such as sandwich meat (deli meat).
- Herbal tea.
- Cheese without pasteurization, which can contain listeria bacteria. (Queso dips, which is a type of cheese dip, often contain unpasteurized cheese.)
- Although doctors once advised pregnant women to stay away from peanuts, current research shows that eating peanuts and three other types of nuts (as long as you're not allergic) throughout pregnancy can help reduce the risk of your baby developing an allergy to them.
Step 6. Make a daily meal plan
One way to make sure you're getting enough nutrition when you're carrying twins is to create a meal plan that you can fill each day. The scheme should cover all five food groups as well as the recommended portions for each group. Then you can record how many servings you consume per day and note the gaps or food groups that are not met in your diet.
Go grocery shopping with a list built around serving suggestions each day. This step will help you limit your intake of any unhealthy foods and ensure you are getting enough vitamins and minerals through the foods you eat each day
Part 2 of 3: Adjust Your Eating Habits
Step 1. Eat healthy small meals to help with nausea and vomiting
These symptoms are common in early pregnancy and can last up to 16 weeks. It is important for you to try to keep eating and drinking even if you experience nausea or morning sickness. Instead of eating large meals right away, eat small, healthy meals throughout the day to control your nausea. This step will also improve digestion and reduce the pain of peptic ulcers that you may feel during pregnancy.
Provide crackers, fruit (berries, prunes and bananas are easy to eat), several packs of low-fat yogurt, ready-to-drink smoothies (no added ingredients or preservatives) and protein snacks that are easy to prepare for small meals
Step 2. Drink enough water
Drinking small amounts of water throughout the day will ensure that you stay hydrated. While you may have to go back and forth to the bathroom every five minutes, drinking plenty of water will help your baby's blood flow and waste removal.
- You should drink about 10 glasses (2.3 liters) of water per day during pregnancy. You can tell if your body is hydrated enough by looking at your urine; the color will be pale if your body is hydrated.
- Try to drink more water earlier in the day, then reduce your water intake after eight in the evening. This will allow you to sleep longer at night without having to go to the toilet all the time.
- You can consume a small amount of caffeine during pregnancy. Limit your intake to just 200 milligrams per day -- about two cups of brewed coffee. Avoid consumption in amounts higher than this, because high caffeine intake during pregnancy is associated with health problems in the baby. Avoid consuming caffeine at the same time you take iron supplements or eat foods that contain iron because caffeine can interfere with iron absorption. Wait at least an hour after drinking a cup of coffee before you start eating.
- There is no safe level of alcohol consumption during pregnancy.
Step 3. Eat foods high in fiber to help with constipation
As they grow, the two babies in the womb will press on your stomach contents. The stomach will also slow down the digestive process to absorb all the vitamins and minerals you consume. So chances are you will experience constipation during pregnancy and must consume high-fiber foods to help digestion.
If you are constipated or constipated, eat more fruits, vegetables, legumes, nuts, seeds and bran-based cereals throughout the day. You should also do light exercise such as walking and gentle stretching to keep your bowels regular and stimulate your digestive system
Step 4. See a doctor if you experience rapid weight gain or have frequent headaches
Pregnancy with twins has an increased risk of developing preeclampsia. In this condition, the mother experiences an increase in blood pressure, an increase in the amount of protein in the urine and swelling that is more severe than in a normal pregnancy. This swelling is very prominent on the face and hands. Weight gain and headache are possible symptoms of preeclampsia and require immediate examination by a gynecologist.
- Your obstetrician will treat your symptoms based on the severity of your condition. Doctors may advise you to rest in bed and undergo medication for less severe cases, or to go into labor immediately which is the only "cure" for preeclampsia in more severe cases.
- You should know that the recommended weight gain for a pregnancy with twins is greater than that experienced during a pregnancy with only one baby. Healthy women with a normal BMI before pregnancy usually gain 17 to 20 kilograms while carrying twins, as opposed to 11 to 16 kilograms for singleton pregnancies. Your doctor will suggest an appropriate weight gain for you.
Step 5. Consult a doctor if you experience premature symptoms
Twins have an increased chance of being born prematurely or prematurely. If you experience vaginal bleeding or discharge, diarrhea, pressure on your pelvis or back, and contractions that are getting more frequent and more frequent, you should tell your obstetrician or midwife.
Even if you are not going through preterm labor, it is important that you recognize these symptoms for the safety of your babies
Part 3 of 3: Taking Supplements
Step 1. Talk to your doctor about vitamin and mineral supplements
Most pregnant women can get iron, iodine and folic acid from their diet, but your doctor may also recommend taking supplements if you miss meals frequently, have a poor appetite or have other health problems.
Avoid taking supplements without consulting your doctor first
Step 2. Do not double the number of supplements you take when carrying twins
Too much vitamin and mineral content in the body can be dangerous for both your babies.
- If you are vegan or don't consume much dairy, you may need to take a calcium supplement. Vegans may also need B12 supplements. Pregnant women should also take a daily folic acid supplement to ensure that they are getting the right amount of folic acid in their system.
- Do not take fish liver oil supplements, high doses of vitamins or supplements containing vitamin A as they can be harmful to your baby.
Step 3. Ask your doctor about herbal supplements before taking them
BPOM often does not evaluate or regulate natural herbal supplements, so the quality and strength of these supplements may vary between different manufacturers or even between different manufacturing cycles. However, the FDA or BPOM of the United States advises pregnant women to always consult with their doctor about the safety of taking herbal supplements before buying or consuming them. Some herbal supplements may contain products that are unsafe for pregnant women and can harm your baby.
