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If you’re expecting twins or multiples, you may wonder, “what should I be eating while pregnant?” and wondering how much you need to eat to stay healthy and help your babies grow. Each pregnancy is different and every woman has different needs for their individual pregnancies. While your doctor can ultimately help you determine the best foods to eat during your pregnancy, here are some general tips and resources for eating healthy when expecting multiples.
Healthy eating while pregnant with twins or multiples
Carolina Bibbo, MD, offers advice on nutrition for mom expecting multiples. “Having twin pregnancies can be challenging, you’re going to have a bigger abdomen, you’re going to feel that you’re full more often and it’s going to be hard for you to consume all your required calories,” the obstetrician and gynecologist said in a Brigham and Women’s pregnancy education video.
“One of the things that we suggest is that you have a visit with a nutritionist to sort of help you understand your daily calorie requirements. It’s important that you have small frequent snacks and that you use protein shakes so that you’re getting all of the value out of your small meals,” Bibbo continued.
If you’re vegan or a vegetarian or have other special dietary preferences, you may want to discuss vitamin supplementation with your doctor. For some moms, taking regular prenatal vitamins is enough and you may be able to get all of the required nutrients like folic acid, calcium, and iron from your foods. Your doctor will run blood work to determine any deficiencies and offer suggestions based on your lab results.
As far as the best foods to eat while pregnant with multiples nutrient-dense fruits, vegetables, lean proteins, and healthy fats are recommended. And yes, pregnant women can eat pineapple. It’s a myth that pineapple can bring on contractions or labor; this healthful fruit can actually help boost your immunity and suppress inflammation.
Protein is important during a multiples pregnancy because it provides the building blocks necessary to help your babies grow and develop. Eggs, fish, and poultry are complete proteins that will grow and repair damaged tissues, assist in developing the babies’ immune systems and keep you feeling healthy and strong. If you do have dietary preferences that do not include those foods; beans, legumes, peas, lentils, and nuts are also good sources of protein.
Unusual cravings and foods not to eat when pregnant
It’s quite common to crave unusual foods while pregnant. In fact, research from Frontiers in Psychology indicates that approximately 50 to 90 percent of American women have food cravings during pregnancy. Of those, however, 20 percent crave non-food items which can be problematic. Known as a condition called Pica, these unusual cravings include items like chalk, dirt, and ice — the most common non-food cravings during pregnancy.
“I was constantly chomping on ice during my last pregnancy,” Amy C. told Mom.com. “So much so that I actually caused major damage to my teeth that I’m still working to have repaired six years later. I later found out that my ice-cravings were actually related to vitamin deficiencies.”
Craving ice while pregnant has been linked to iron deficiency, a serious condition that can affect the health of both mom and baby. It is common in women with heavy menstrual cycles but can also show up during pregnancy. Iron deficiency anemia can be treated under a doctor’s care, with supplementation and a change in diet. Apart from non-food items, there are other foods you should try to avoid when pregnant with singletons or multiples.
- Artificial sweeteners
- Deli meats and hot dogs. If you do indulge, these should be cooked fully to eliminate foodborne illnesses.
- Unpasteurized cheeses
- Alcohol
- Ginseng, aloe, rosemary, and some teas — these have been known to cause contractions.
Finally, seafood items containing mercury are some of the top foods not to eat while pregnant. It’s best to avoid fish like raw sushi, orange roughy, tuna, shark and marlin as these do contain higher levels of mercury. Some safer options include salmon, shrimp, trout, and cod, according to guidance from the Mayo Clinic.
How many calories should a pregnant woman eat?
It’s important to choose smart options high in nutrients while pregnant with twins or multiples like healthful carbs, lean meats, fruits, and vegetables. The American College of Obstetrics and Gynecology recommends that women pregnant with multiples consume an additional 300 calories per day per baby. So if you’re carrying triplets, bump up your daily caloric intake by 900 calories.
While it’s important to increase your caloric intake, you should also pay careful attention to what you’re eating. The best foods to eat while pregnant are nutrient-dense and will nourish both you and your babies through pregnancy and beyond.
