MS, RD, LDN, CSSD, CBS
Rachel holds a Master’s in Nutrition Communication from Tufts University and is also a Board Certified Specialist in Sports Dietetics. She works as a nutrition and wellness coach with focuses on infant and maternal nutrition, and mindful eating.
Eating for two takes on a whole new meaning when you’re pregnant with twins (or more!). The weight gain recommendations increase from a singleton pregnancy, along with the calorie guidelines and nutrient intake recommendations.
prenatal nutrition isn't easy. We can help.
Dietary recommendations for multiples pregnancies are set out to optimize fetal growth and development, reduce pregnancy complications such as preeclampsia, gestational diabetes and preterm delivery, increase gestational age at delivery, and avoid excess maternal weight gain that could lead to weight retention after the babies are born.
Calorie needs increase to about 600 more per day than your normal pre-pregnancy diet for twins, and up to 900 calories more for triplets. These calories can be spread throughout the day into mini-meals and snacks once eating larger meals become uncomfortable for most women later in pregnancy.
When it comes to increased nutrients, you’ll need more folic acid, protein, zinc, magnesium, iron, vitamin D and calcium. Read about specific food sources and other tips for upping your intake in the WHAT TO DO section.
And don’t forget about drinking water. With more than one amniotic sac, you’ll need to increase your fluid intake throughout the day, especially as there seems to be a link between dehydration and preterm labor.
Gaining the right amount of weight helps support your babies’ health and development, which is particularly important for pregnancies with twins or multiples because of the increased risk of preterm labor and low birth weight.
Weight gain recommendations vary from woman to woman based on a number of factors such as body size and pre-pregnancy weight, but in general for a twin pregnancy, the recommendation is 35-45 pounds and for a pregnancy with triplets it’s 50-60 pounds. Women carrying twins typically gain about 4-6 pounds during the first trimester and 1-2 pounds per week during the second and third trimesters. Women carrying triplets can expect to gain between 1-2 pounds per week for the entire pregnancy.
It may feel like you need a complete diet overhaul to keep up with the demands of growing more than one baby, but if you’re already consuming a generally healthy and balanced diet, continue eating this way.
Talk to your healthcare provider to determine your weight gain goals
Meet those weight gain goals by increasing your daily calories with nutrient and fiber rich foods. Add healthy snacks and mini meals to comfortably increase your calorie intake.
Track your fluid intake throughout the day to ensure you’re getting enough
If you’re bored with plain old water, try enhancing your water with lemon, cucumber, or orange slices, or flavor it with fresh herbs such as mint or basil.
In addition to taking your prenatal vitamin, increase food sources of crucial nutrients
These crucial nutrients include:
Keep a food log to make sure you’re getting enough calories and protein throughout the day
“Weight gain with multiples” American Pregnancy Association. Date accessed 17 July 2018.
Moore MBA, RDN, LD Marisa “Twin and Triplet Nutrition Tips” Academy of Nutrition and Dietetics. Date accessed 17 July 2018.
“Being pregnant with twins, triplets and other multiples” March of Dimes. Date accessed 17 July 2018.
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