Last updated on November 1st, 2023 at 01:35 pm
Let’s talk about pregnancy and food. You would think that when you are growing two humans (at the same time), you would be able to eat as much as you want! Well, technically, you can if you chose the right food. When it comes to choosing what to eat, you’ll find that if you follow our seasonal nutrition guide, you might just get to eat as much as you want!
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Pregnancy is an incredibly unique time that requires special care and extra attention. When it comes to seasonal nutrition, and you’re expecting multiples, it becomes even more crucial to prioritize your food habits and general health.
Seasonal food is fresher, tastier, and more nutritious than food consumed out of season. Even though you might like to eat strawberries year-round, Summer is when their quality and flavor are best. Plus, seasonal food is usually cheaper and easier to get a hold of (due to availability and being eaten shortly after harvest) during their peak seasons.
Thinking of food in terms of seasons is a great way to eat healthily and nourish our bodies (and babies!) as we go through a pregnancy. Let’s break down pregnancy nutritional requirements in terms of seasonal foods.
Seasonal Nutrition for Twin Moms To Be
Consumption of seasonal foods is what can add value to your diet while eating for three (or more). Check out our guide on what foods are best to eat and in what season to help you get the best seasonal
Summer is by far the best and easiest season to get a hold of fresh foods.
During the hot summer months, it’s crucial to stay hydrated and nourished. Water-rich fruits like watermelon, cantaloupe, coconut, and citrus fruits are not only refreshing but also help quench your thirst. These fruits are packed with vitamins A and C, which are essential for the growth and development of your babies’ immune systems and connective tissues.
Including cooling foods like cucumbers, tomatoes, and zucchini in your salads or as a snack can help keep you hydrated while providing important vitamins and minerals.
If you just heard that second heartbeat for the first time, or you know it’s been two for a while, you need to read our twin pregnancy week by week timeline to help you learn what happens week by week with twins. Click here to learn more… and while you’re at it, check out our expecting twins classes and twin parent coaching services.
Additionally, incorporating healthy fats from avocados and nuts will not only provide sustained energy but also aid in the development of your babies’ nervous systems.
Omega-3 fatty acids found in sources like walnuts and salmon promote brain development.
Check out this healthy homemade popsicle recipe for a fun and refreshing spin on all those yummy summer fruits.
As the leaves change color and a sense of coziness fills the air, autumn brings a bountiful harvest for seasonal nutrition.
Embrace the flavors of fall by including nutrient-rich produce in your diet. Apples, pears, pumpkins, and sweet potatoes are abundant during this season.
Apples and pears are high in fiber, aiding digestion and promoting a healthy gut. They also provide essential vitamins and minerals, including vitamin C and potassium.
Pumpkins and sweet potatoes are rich in beta-carotene, which gets converted into vitamin A, which is crucial for fetal development, especially vision and cell differentiation.
Incorporating these foods into your meals can provide the necessary nutrients you and your babies need. Take advantage of this seasonal nutrition and experiment with warm and comforting dishes such as soups, stews, and roasted vegetables. Incorporating seasonal food helps provide nourishment and satisfy cravings.
To learn about what foods you should avoid during pregnancy, click here.
In the colder months, it’s important to focus on warming and nourishing foods that support your health and the growth of your babies.
Incorporate hearty whole grains like quinoa, brown rice, and oats into your meals. These grains provide a good source of complex carbohydrates and fiber, helping to sustain energy levels and regulate digestion.
Lean meats, legumes, and dairy products are excellent sources of protein, which is vital for the healthy growth and development of your babies’ muscles, bones, and organs.
Including dark leafy greens like spinach and kale can provide essential nutrients such as calcium and iron, supporting bone and blood health.
Adequate iron intake is particularly important during pregnancy to prevent anemia.
As the weather warms up and nature blooms, spring offers a delightful array of fresh and vibrant produce. This season is an excellent opportunity to incorporate nutrient-dense fruits and vegetables into your diet.
Berries like strawberries, blueberries, and raspberries are packed with antioxidants and essential vitamins. They provide a burst of flavor while supporting your overall health and immune system.
Leafy greens such as spinach, arugula, and kale provide vital nutrients like folate and iron, which are crucial for the development of your babies’ neural tubes and red blood cells.
Asparagus, peas, and artichokes are other springtime favorites that offer a range of nutrients and fiber, supporting digestion and promoting a healthy gut.
Consider adding light and refreshing smoothies to your meal plan, blending a variety of fruits and vegetables for a boost of natural goodness.
Calorie Intake Guidelines for Twin Pregnancy
In general, experts recommend an extra 600 calories daily in the first trimester, 700 in the second, and 900 in the third.
That said, the source of those calories is more important than simply meeting that daily goal. Rather than counting calories, focus on fitting nutrient-dense foods into every meal and snack you eat when pregnant with twins.
It’s important to note that these numbers are general guidelines, and individual requirements may vary. Your healthcare provider will consider factors such as your height, weight, activity level, and overall health to provide you with a more precise calorie recommendation.
Remember these helpful tips on seasonal nutrition during your twin pregnancy:
- Consider seasonal produce when choosing foods for each meal. Eat organic, fresh, and balanced meals as much as possible.
- Focus on nutrient-dense foods rather than empty calories to ensure that both you and your babies receive the necessary vitamins, minerals, and macronutrients for a healthy pregnancy.
- Definitely incorporate foods you enjoy too! The occasional ice cream or donut can definitely help when pregnant with multiples (maybe treat yourself to two donuts!)
Charis Bhagianathan is a mom of three beautiful daughters – a four-year-old and 18-month-old identical twins. Charis works in non-profit communications, enjoys reading, baking, and advocating for racial justice and women’s rights. Her favorite twin mom thing to do is dress her twins in matching outfits every single day 🙂