Pregnancy can be a challenging time when it comes to healthy eating, particularly for mothers experiencing a twin pregnancy or carrying multiples. Pregnancy symptoms like morning sickness, nausea, and vomiting are common during the first trimester and can make it difficult to keep food down, let alone make nutritious food choices.
For mothers pregnant with twins, triplets, or more, this challenge can be even more pronounced. The increased pregnancy hormones and greater physical demands of a multiple gestation can exacerbate these symptoms, making prenatal nutrition feel overwhelming. Some of us twin and triplet mums still vividly remember what it was like to feel nauseous almost all the time—the days spent vomiting up painstakingly eaten food, only to cry afterward.
Despite these pregnancy challenges, proper nutrition for multiples is absolutely critical. Getting the right pregnancy diet with sufficient calories for twins, protein for pregnancy, and key prenatal vitamins is essential for healthy fetal development, managing pregnancy weight gain, and supporting your own body. We hope you find these eating tips for a healthy multiple pregnancy useful for your journey!
Eat frequent small meals:
Eating small, frequent meals throughout the day can help prevent nausea, heartburn, and other digestive issues that are common during pregnancy. It can also help regulate blood sugar levels and prevent excessive weight gain.
Watch your salt intake:
Too much salt can cause water retention and increase blood pressure, which can be dangerous during pregnancy. Avoid processed and packaged foods that are high in sodium, and instead, flavour your food with herbs and spices.
Incorporate healthy fats:
Healthy fats are important for fetal brain development and can also help you feel full and satisfied. Incorporate healthy fats into your diet by eating foods such as avocado, nuts, seeds, and fatty fish.
Don't skip meals:
Skipping meals can lead to low blood sugar and leave you feeling fatigued. Make sure to eat regularly throughout the day to keep your energy levels up. Keep light bites such as date balls, energy bars or at least a pack of maternal milk, if you know you'll be kept busy for the day.
Keep it simple:
You don't have to make elaborate meals to eat healthily during pregnancy. Focus on simple meals that incorporate a variety of nutrients, such as grilled chicken with roasted vegetables or a brown rice and vegetable stir-fry.
Here are some of our other articles related to nutrition during pregnancy:
Fueling Your Pregnancy: The Importance of Proper Nutrition for Mothers of Multiples
Stay Safe and Avoid These Foods While Pregnant
We know firsthand how difficult it can be to eat well and keep the food down during a multiple pregnancy. Nonetheless, we encourage you to try your best, multiple mama! We’re rooting for you!
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Whether you're raising multiples or multiple children, finding a supportive parenting community makes all the difference. Join the conversation and share your experience with us! Follow us on Instagram for more updates :)
Cover Image Credit: Pexels/Amina Filkins
