Pregnancy is the time when you are loaded with oodles of advice from all directions. You will hear every person you know advising you to eat this and not eat that. This is the time when you are also emotionally vulnerable and you may actually consider every advice that comes your way and even go to the extent of implementing it! But the truth is this is not the case. Pregnancy is not the time to start or stop anything. In fact, it’s the time to take everything in your stride and keep going. So all you need to do is to keep up with eating nutritious food and exercising regularly to have a healthy and trouble-free pregnancy. And if you are expecting twins things are no different.
Twin Pregnancy Diet Plan- Should I Eat More If I Am Expecting Twins?
Health advisors and other medical experts quite different in their viewpoint when it comes to planning diet chart for a woman who is pregnant with twins. Some believe that one must increase the food intake by 450 -600 calories per day if you have conceived twins. Whereas others stick to the viewpoint of “eat when hungry, stop when not.” Well, though the viewpoints differ the truth remains that pregnancy diet plan for a woman who is pregnant with twins differs from individual to individual. And every mum-to-be has to pay attention to their bodily needs and keep in mind that more than one life depends on her at this stage. Apart from that, when you are pregnant, it brings along many cravings and you would definitely get attracted towards all that is not healthy. But remember it’s never wise to follow only your taste buds. You must definitely include the following foods in your diet to ensure that the baby is getting enough nutrients.
What To Eat When Expecting Twins?
Just try and eat healthy balanced diet even if you are expecting twins. Just listen to your body and include right nutrients in your diet. This will help you to gradually gain weight and help your babies develop properly as they will be getting the right nutrients. So now let’s explore some possible food options for a pregnant woman who is expecting more than one baby.
Fresh Fruits And Leafy, Green Vegetables
Loaded with required nutrients and full of fiber – fruits and vegetables are a very essential and must have in every pregnant woman’s kitchen.
Having a bowl full of fruits, green leafy vegetables, and nutritious salads are sure to provide the entire mineral and nutrition supply to your baby. That is why; every pregnant woman needs to definitely include at least 5 servings of these in their daily diet.
Following is the list of nutrients that these fruits and vegetables supply, which will prove that they are vital for a pregnant woman and her unborn baby’s health.
- Folic acid or folate: It is essential during pregnancy as it promotes healthy birth weight, prevents any neural tube defects, and promotes liver efficiency in the fetus
- Potassium: Leafy vegetables and fruits are one of the rich sources of potassium which helps in regulating the expecting mother’s blood pressure
- Vitamin C: There cannot be anything better than plenty of citrus fruits for a good supply of vitamin C in your body. Vitamin C helps in strengthening your baby’s teeth and bones. It also increases collagen in baby’s connective tissues
- Beta carotene: It is essential for your unborn baby’s immune system and vision
Milk And Dairy Products
The finest diet chart of a pregnant woman is one with plenty of milk and dairy products. Consuming 4-5 glasses of milk and other dairy products like yogurt, cheese, paneer etc can boost your level of calcium and proteins, which:
- Promotes well being of heart
- Strengthens teeth and bones
- Enhances nerves and its activities
- Brings down the risk of developing preeclampsia during pregnancy
The protein and calcium present in milk and dairy products are especially good for your body because they can be easily absorbed. Apart from that, protein hugely helps our bodies to work properly and boosts the growing and repairing of our regenerative cells.
But even while consuming milk and dairy products, there are certain precautions that every pregnant woman must take:
- In case you want to cut down on fat consumption, choose lower low fat or skimmed milk
- Even though cheese can be a part of your pregnancy diet, but remember it has a high content of salt and fat. So, have cheese in moderation
- Butter again is high in fat. So have it in moderation to prevent unnecessary weight gain
- Unpasteurised goat’s and sheep’s milk should be avoided for pregnant women. During pregnancy, one must consume only pasteurized cow’s milk
During pregnancy, a woman should not have a strict and lean diet. In fact, it is the best time for all the meat lovers as high consumption of protein is required particularly during pregnancy. And it is well established that there is no substitute for lean, well-cooked meat for protein. It is advisable to include lean chicken or oily fish that is considered safe to consume during this period in your pregnancy diet if you are non-vegetarian. This is because the amino acids that are present in lean meat help in:
- Helps in development of brain of unborn baby
- Strengthens nerves
- Sharpens vision
- Develops muscles of your unborn baby
Water is necessary in order to keep you hydrated especially when you are pregnant. So if you are expecting twins, you need to increase your water intake. It will prevent dehydration because dehydration can lead to premature contractions or preterm labor. So when you are pregnant and expecting twins, increase your water intake especially during the second half of your pregnancy. If you feel that you are having enough fluids in the form of juices or milk, just remember water should be your go-to beverage and you should have sufficient amounts of just plain water. Have boiled, filtered and clean water during pregnancy.
You can fulfill all the nutrition requirements of a pregnant body with the help of vitamins and supplements. These supplements play a very crucial role in the diet chart of a pregnant woman
Be it a twin pregnancy or a simple one, a daily intake of 400mcg folic acid is a must. Apart from that, 10mcg of Vitamin D during pregnancy and beyond is another requirement to have a smooth breastfeeding. Or else on the advice of doctors, you could easily take multivitamin supplements.
For ladies who do not take fish, taking an omega-3 supplement is another necessity. Apart from that mothers expecting twins are at a higher risk of anemia, so a continuous check of that is required and you need to keep your iron levels up by taking these supplements.
Pregnancy is a fun time if you are ready to enjoy every change that takes place in your body without being conscious of you growing belly or waistline. Remember being a mother and developing a strong bond with your baby transcends waistlines, religious lines, borders, and beliefs. So enjoy your pregnancy.
What diet plan did you follow when you were expecting twins? Which were your favorite foods during this phase? Do let us know in the comments section below.