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Eating for Two – Diet Plans for Women Expecting Twins

When you’re pregnant with twins, you may experience some additional nutritional challenges. Some women who have multiple pregnancies have increased morning sickness, and a twin pregnancy will take up more room in your abdomen, leaving less room for your stomach and making it harder for you to eat. Yet you need more nutrition for the additional placenta and baby you are carrying!

Essentially you need the same foods as any mom-to-be – lean proteins, fruits and vegetables, whole grains, milk and milk products and healthy fats. You just need additional servings of some of these foods – about 500 calories worth – along with an additional 30 grams of protein each day.

You’ll need twice as many servings of milk and milk products – or eight servings instead of four. If you’re vegetarian or vegan, you can use soy products such as soy milk or protein in place of dairy, but you’ll need to add additional servings of foods that are rich in calcium.

And instead of having six to eight servings of lean protein, you’ll need 12. But don’t worry if this sounds like a lot – a serving of protein, as you’ll recall, is only one ounce of lean beef or chicken. Eating a large chicken breast for dinner may take up four to six of these servings alone. Or, if you’re a vegetarian or vegan, there are a number of foods you can combine to get the complete proteins you need. If you choose fish, be sure to choose fish that are less likely to be contaminated with mercury, like salmon or trout. Check with your health care provider for recommendations on fish choices in your area.

Fruits containing vitamin C are another important part of any healthy pregnancy diet – choose at least three servings daily. You’ll also need additional servings of healthy fats – up to five more each day. Healthy fats include olive oil, butter, nut oils, nuts and avocados.

An, as any mom-to-be, you’ll need two daily servings of leafy green vegetables, five servings of whole grains, two eggs each day and one serving of a food rich in vitamin A. Try to include a baked potato in your diet several times each week. Potatoes and eggs are nutritional power houses – they’re also inexpensive, easy to prepare, versatile and readily available – even at most fast food restaurants.

You should also try to choose several healthy snacks each day. You may like to snack on nuts – if you’re not allergic, of course – cottage cheese, fresh vegetables or fruit. Dried fruits are a good snack choice as they help supply additional fiber. Fruit smoothies with yogurt added for additional protein are also a popular choice. As often as possible, however, choose whole fruits and vegetables over fruit and vegetable juices for the maximum health benefit.

You should also be careful to drink enough water. Plan for at least six glasses of water each day, but drink additional fluids as desired. Avoid beverages that contain caffeine, as they tend to make you dehydrated. Remember, your body is regularly replacing your amniotic fluid and needs a consistent supply of water to accomplish this, so drink up!

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