Did you just have an ultrasound and found out you are expecting twins? You might think this is a more than good excuse to gorge yourself - after all, now you have two more mouths to feed. However, twin gestations are considered to be high risk, so they require more attention and care than a normal pregnancy. It is important to acquire eating habits that ensure the right amount of nutrients for you and both of your little ones. Instead of bingeing on carbohydrates or sugars, choose foods rich in minerals and nutrients - this will ensure that your children are bursting with health both in the womb and when they come out.
Steps
Part 1 of 3: Changing the Power
Step 1. Increase your daily calorie intake
In part it is true that with a twin pregnancy it is necessary to increase the daily calorie intake, it is not just a myth. In fact, it is necessary to consume about 600 calories more per day, although the exact amount depends on various factors: body mass index before pregnancy, type of physical activity performed and recommendations of the gynecologist.
- You can also calculate how many calories you should gain daily by multiplying your weight by 40 and 45. For example, if you weigh 62 kilos, you can multiply this number by 40 and 45: you will get a calorie range between 2480 and 2790, which is the amount of calories you will have to eat daily.
- In any case, where these calories come from is even more important than the amount itself. You should eat a complete diet, creating a good balance between proteins, carbohydrates and "good" fats. 20-25% of calories should come from protein, 45-50% from carbohydrates and 30% from healthy fats.
- Don't binge or go over the suggested calorie intake. Sudden weight gain can put babies at risk and cause other health problems.
Step 2. Eat foods rich in essential vitamins and minerals
With a twin pregnancy, it is important to enrich your daily diet with the right nutrients. To have healthy babies, try to get more folic acid, calcium, magnesium, zinc, iron, and other vitamins and minerals.
- Protein: On average, a woman needs 70g of protein per day. Pregnant women are advised to add 25g of protein per baby, then add 50g of protein to your daily intake, to promote the growth and muscle development of the fetus. Choose foods that are rich in it, such as lean meats (beef, pork, turkey, chicken), nuts, yogurt, milk, cottage cheese, and tofu. Avoid fatty protein sources, such as fatty cuts of beef or pork, sausages, bacon, and frankfurters.
- Iron. It is a key nutrient: it promotes optimal growth of the fetus and ensures that the baby has a healthy birth weight. Consuming iron during pregnancy avoids the risk of hypertension, anemia and premature birth. Take at least 30 mg per day. Some of the best sources are red meat, seafood, nuts, and fortified cereals.
- Vitamin D. This nutrient promotes circulation within the placenta and helps the fetus absorb calcium. Pregnant women should take 600-800 IU (International Units) per day.
- Folic acid. Having adequate values of vitamin B9 helps to avoid the risk of birth defects. Consume at least 60 mg per day. Most prenatal vitamins contain folic acid (or folacin). You can also find it in spinach, asparagus, or in fruits like oranges and grapefruits.
- Calcium: This is an essential nutrient, so consume at least 1500 mg per day. Calcium is necessary for the bone development of the fetus. Milk and yogurt are rich in it.
- Magnesium. It is another essential nutrient that helps decrease the risk of premature birth and promotes the development of the baby's nervous system. Consume at least 350-400 mg per day. You can find it in pumpkin seeds, sunflower seeds, almonds, wheat germ, tofu, and yogurt.
- Zinc: You should consume at least 12 mg per day. Having adequate zinc levels lowers several risks, including premature birth, underweight babies, or prolonged labor. Black eyed beans are rich in it.
Step 3. Eat meals that include the 5 main food groups (fruit, vegetables, grains, proteins, milk and dairy products) to make sure you have a good balance of nutrients and minerals
- Calculate 10 servings of cereal per day. Here are some examples: a slice of multigrain bread, 60 g of cereal, 20 g of muesli and 200 g of cooked pasta or rice.
- Consume 9 servings of fruit and vegetables per day. Here are some examples: 120g spinach, asparagus or baby carrots, 80g lettuce, 1 medium fruit (such as an apple or banana), 50g of fresh berries, 2 small fruits (such as plums or apricots) and 30g of dried fruit.
- Consume 4-5 servings of protein per day. Here are some examples: 65g of cooked lean meat (such as beef or pork), 80g of cooked chicken or turkey, 100g of cooked fish (such as salmon or trout), 2 eggs, 170g of cooked tofu, 200g of legumes, 30 g of dried fruit (such as almonds), 30 g of seeds (such as pumpkin) and 30 g of tahini.
- Consume 3-4 servings of milk and dairy products per day. Here are some examples: 1 glass (250ml) of skim milk, 1 glass of soy or rice milk with added calcium powder, 1 jar (200ml) of yogurt and 1-2 slices of hard cheese.
Step 4. Eat cakes, cookies, and fried foods on rare occasions
You don't have to completely avoid them, but you should eat them in small amounts and rarely when you have a craving you just can't ignore. Avoid empty calories, as they can make you gain weight in an unhealthy way and have little nutritional value for children.
You should also limit your consumption of artificial sugars, such as candy and fizzy drinks. Avoid foods cooked in trans fats, while prefer those cooked with healthy oils (olive, coconut, and avocado)
Step 5. Avoid certain types of foods during pregnancy:
in this case, a twin gestation is identical to a normal one. Here are some foods to avoid:
- Raw or uncooked eggs.
- Raw or uncooked meat.
- Sushi.
- Raw seafood.
- Processed meats, such as cold cuts.
- Herbal teas.
- Unpasteurized cheeses (such as gorgonzola), which may contain a genus of bacteria called listeria.
- Doctors once advised avoiding peanuts in pregnancy, but according to some recent studies, eating nuts (as long as you are not allergic) can help reduce the risk of your baby developing allergies to these foods.
Step 6. Prepare a daily food chart
To make sure you are getting enough nutrients, develop a table to fill out day after day. It should indicate the 5 food groups and the suggested servings for each of them. You will then be able to note how many servings you eat each day and see if anything is missing from your meals.
Shop at the grocery store using a list based on suggested daily servings. This ploy will help you limit temptation, plus it will ensure you are consuming enough vitamins and minerals through the foods you eat daily
Part 2 of 3: Changing Your Eating Habits
Step 1. Eat healthy snacks to combat nausea, a typical early pregnancy symptom that can last up to the 16th week
It is important to try to eat and drink anyway, despite the morning sickness. Instead of eating large meals, make healthy snacks throughout the day to keep them in check. This will also aid in digestion and fight any heartburn due to pregnancy.
For quick and easy snacking, have crackers, fruits (berries, plums, and bananas are all easy-to-eat fruits), jars of skim yogurt, smoothies (no additives or preservatives), and protein bars on hand
Step 2. Drink enough throughout the day to keep yourself hydrated
You may end up running to the bathroom every 5 minutes, but drinking plenty of water will promote the blood circulation of the fetus and the expulsion of waste materials.
- During pregnancy, you should drink about 10 glasses (2.3 liters) of water per day. To make sure you are well hydrated, check your urine - it should be light in color.
- Try to drink more water at the start of the day, then cut back from 8pm onwards. This will allow you to sleep better at night, without having to constantly get up to go to the bathroom.
- You can consume some caffeine, but limit it to 200 mg daily (about 2 cups of coffee). Avoid going further: taking high doses during pregnancy can cause health problems for the baby. Avoid consuming it at the same time you take iron supplements or eat foods that contain iron, as it can interfere with their absorption. After drinking a cup of coffee, don't eat for at least an hour.
- As for alcohol, no particular amount is recommended: in fact, it would be better to avoid it completely.
Step 3. Eat high-fiber foods to combat constipation
As children grow, they begin to exert greater and greater pressure on the intestines, which will also have to slow down the digestive process to absorb all the vitamins and minerals they are taking. As a result, you will likely suffer from constipation in pregnancy, so you will need to consume high-fiber foods to aid digestion.
In case of constipation, eat fruits, vegetables, legumes, nuts, seeds and bran-based cereals. You should also do moderate physical activity, such as walking and gentle stretching, to promote good regularity and stimulate the digestive system
Step 4. If you suddenly gain weight or have frequent headaches, see your gynecologist
Twin pregnancies are most at risk for preeclampsia. Due to this complication, blood pressure rises, urine has traces of protein and unusual swelling occurs, especially on the face and hands. Sudden weight gain and frequent headaches are possible symptoms of preeclampsia and require immediate examination.
- The gynecologist will treat the symptoms based on the severity of your specific case. In less severe cases, the specialist might recommend bed rest and medication. In severe cases, she may recommend immediate delivery, which is the only "cure" for preeclampsia.
- For a twin pregnancy, the recommended weight gain is higher than for a normal one. Healthy women who had a normal BMI before gestation should gain 16-25 kilos during a twin pregnancy, while for a classic pregnancy, 11-16 kilos are calculated. Your gynecologist will give you specific recommendations.
Step 5. If you notice symptoms associated with premature birth, see your gynecologist
Twins are more likely to have preterm births. If you observe vaginal bleeding or discharge, diarrhea, pressure on the pelvis or lower back, contractions that become more frequent and close together, you should call your gynecologist.
Even if it is not premature labor, it is still important to call the gynecologist to be sure that everything is normal
Part 3 of 3: Take Supplements
Step 1. Ask your gynecologist to explain vitamins and mineral supplements
Most pregnant women can get all the iron, iodine, and folic acid they need in their diet, but your gynecologist may also suggest you take supplements if you often miss meals, have a poor appetite, or have other health problems. health.
Avoid taking supplements without first consulting your gynecologist
Step 2. Don't double your supplement doses
Taking too many vitamins and minerals can be harmful to the fetus.
- If you are vegan or do not consume too much milk and dairy products, it may be necessary to take calcium supplements. Also if you are vegan, you may need a vitamin B12 supplement. Also, pregnant women should take a folic acid supplement every day to ensure they are getting optimal values.
- Do not take cod liver oil supplements, high doses of vitamins or supplements containing vitamin A - they can be harmful to the fetus.
Step 3. If you want to take herbal supplements, talk to your gynecologist first
As they are not regulated medicines, the quality and efficacy of these products may vary by manufacturer or even by batch. It is therefore advisable that pregnant women always contact their doctor to make sure they can take these products before proceeding with the purchase or intake. Some supplements may contain ingredients that are unsafe for pregnant women and the unborn baby.
