If you're pregnant with multiples, you're likely already aware that your pregnancy comes with a unique set of challenges. One of the most important things to consider when carrying twins, triplets or more is adequate nutrition. Eating a well-balanced diet that includes a variety of foods can help support the growth and development of your babies, as well as your own health throughout your pregnancy.
However, with the demands of carrying multiple fetuses, it can be difficult to know what you should be eating and how much. In this article, we will explore the things you should pay attention to when it comes to nutrition during a multiple pregnancy. We will cover the basics of what you should be eating (aside from the standard list of things to avoid when pregnant), as well as specific nutrients to focus on, such as protein and iron.
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1. You need more calories.
When carrying multiples, you need to consume more calories to support the growth and development of each baby. The American College of Obstetricians and Gynecologists recommends that women carrying twins consume an extra 300 calories a day for each foetus. For example, if you are pregnant with twins, you might need to consume approximately 600 calories more each day. For triplets and other higher order multiple pregnancies, talk to your obstetrician–gynaecologist (ob-gyn) or consult a registered dietician for recommendations tailored to your individual needs.
2. Protein is crucial.
Protein is essential for healthy foetal growth and development, and it becomes even more important when carrying multiples. Aim to incorporate protein-rich foods into each meal and snack, such as lean meats, fish, poultry, eggs, dairy products, beans, and nuts.
3. Iron is important too.
Pregnant women, in general, require more iron to support the increased blood volume needed during pregnancy. Mothers carrying multiples may need even more iron due to the added demands on their bodies. Talk to your healthcare provider about your iron needs and consider increasing your intake of iron-rich foods (such as spinach, legumes or lean red meat) or incorporating supplements as needed.
4. Hydration is key.
Adequate hydration is crucial for all pregnant women, but it becomes even more important when carrying multiples. Drinking enough water can help prevent dehydration, constipation, amongst other common pregnancy discomforts and also maintain healthy blood pressure levels. Aim to drink at least eight 8-ounce glasses of water per day, and more if you are particularly active or in a hot environment.
5. Limit intake of processed and high sugar foods.
Reducing intake of processed and high sugar foods during pregnancy is important for both maternal and foetal health. Processed and high sugar foods can lead to excessive weight gain and increase the risk of gestational diabetes, pre-eclampsia and other pregnancy complications. Instead, you should focus on a well-balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, to support a healthy pregnancy for both you and your babies.
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Every pregnancy is unique, and mothers of twins, triplets or more have different nutritional needs than those carrying a single baby. We urge you to work closely with your doctor and/or a registered maternal dietitian to ensure that you are getting the right balance of nutrients for your specific type of pregnancy. They can also advise you on any necessary supplements or dietary changes necessary for your pregnancy and any other health conditions or concerns you may have. That said, we know how intense the nausea can get with a multiple pregnancy – but don't stop trying! Your growing babies are worth your best effort. All the best, mama!
