Healthy Pregnancy Diet When Having Twins

A healthy pregnancy diet is important for the growth of your babies and a healthy you.

Being pregnant with twins requires extra nutritional needs even more so than with a single baby pregnancy. Of course this means making the calories count and not having that extra helping of dessert but making healthy choices. Having a healthy diet can also help lower the risk of complications during your pregnancy or the severity of those that may arise.

If you are like me and find it hard to eat big meals, then eat smaller meals more often about, 6 times a day. This can also help with morning sickness during the first trimester

It’s important to eat regularly throughout the day and not to skip any meals, if you are hungry then have a healthy snack like dried fruit, cheddar cheese and crackers, a pot of yogurt or carrot sticks.

Special nutritional needs **If you have special nutritional needs, for instance you may be diabetic or vegetarian then talk this over with your practitioner to arrange an appointment to see a dietitian.**

A Healthy Pregnancy Diet Should Include:

Protein – For a Healthy Pregnancy Diet

Protein is important for the placenta(s) functionality as well as the cell growth of your twins. The best high protein foods are:

Lean Beef & Poultry
Eggs
Whole Grains
Beans, Peas & Spinach
Peanut Butter
Milk & Cheese
Tofu
Though Fish is great for protein it should be eaten in moderation. Also check with your doctor for the types of fish that’s safe to eat during pregnancy. Some fish are high in mercury and should be avoided during pregnancy.
Fish with the highest mercury levels include:
Tuna
Shark
Swordfish
Mackerel
Tilefish
Orange Roughy
Marlin

Iron is Essential – For a Healthy Pregnancy Diet

Due to the increase of blood flow, getting enough iron is essential. You may have regular blood tests done during pregnancy to check your iron levels. When pregnant with my two I was very low in iron and I felt very tired, so this could be an indicator for you. Low levels of iron can bring on anemia, Iron tablets can be prescribed by your practitioner.

These are some foods that are a great source of iron:

Red Meat & Dark Poultry
Dark green leafy Vegetables like Spinach
Potato with the skin on
Whole Wheat Bread
Kidney Beans, Lima Beans & other Beans
Dried Apricots & Raisins. Great for snacking on
Eggs, when pregnant they need to be hard boiled
Iron Fortified Cereals
Tofu

For better absorption of iron vitamin C is the best thing, try drinking a glass of orange juice with your meal or even throw in some tomatoes.

There are some foods that will decrease your iron absorption, like the caffeine in coffee and colas, so it is a good idea to avoid these especially while eating an iron enriched meal or snack.

Calcium – For a Healthy Pregnancy Diet

Your twins demand for calcium is high and can be taken from your bones, to prevent any loss of calcium from your bones you will need to have about 4 servings a day, from things like:

Milk, Yogurt, Pasteurized Cheese. Opt for low fat varieties
Spinach, Broccoli any dark green vegetables
Almonds which I loved snacking on
Soy Milk
Even Cereals & Orange Juice

Folic Acid – For a Healthy Pregnancy Diet

Getting enough folic acid in your diet is important to prevent neural tube defects like spina bifida. You can get this from the drug store over the counter. There are also foods that contain folic acid like:

Oranges, Grapefruit, Banana, Strawberries
Poultry
Dark green Vegetables, Spinach
Sunflower Seeds & Nuts
Asparagus, Corn, Bok Choy, Beets
Fortified Cereals, Pasta & Bread

If you’re trying to conceive you can start taking folic acid beforehand, and then continue during the first trimester of your twin pregnancy.

Fiber – For a Healthy Pregnancy Diet

Twin pregnancies can make many of us experience constipation, a supplement may be prescribed by your doctor but there are foods that are a great source of Fiber:

Peas, Broccoli, Artichokes, Brussels Sprouts, Pears, Spinach, Raspberries
Beans such as Black Beans & Kidney Beans
Barley, Oat Bran, Shredded Wheat & Wheat Flour
Lentils
Baked Beans
Dates & Prunes

There are of course other foods like apples, carrots, whole wheat bread, rice, potatoes with the skin on, figs, strawberries among others that have some fiber in them. You can always check the labels whilst trying to avoid high fat foods.

In fact, we have a whole post dedicated to foods to avoid during twin pregnancy

Water – Hydration – For a Healthy Pregnancy Diet

Drinking plenty of water is important during pregnancy, keep a water bottle with you all the time and just sip away, before you know it you will need to top it up. If you have trouble drinking enough water you could try putting a slice of lemon, orange or cucumber in, it gives it a great refreshing taste.

Staying hydrated helps with constipation and avoids urinary tract infections which can trigger preterm labor. It also helps will replenishing the amniotic fluid around your babies.

Prenatal Vitamins – For a Healthy Pregnancy Diet

Often you will be advised to take a prenatal vitamin supplement when having twins or more. This will ensure your two babies are getting enough nutrients vital for their growth. You could choose a multivitamin that also contains folic acid. Talk to your health care provider with any questions or concerns regarding vitamin supplements.

Have you got any further questions, then check out our Twin Pregnancy FAQs