Pregnant twins pregnant mothers should pay attention to how nutrition in pregnancy so that the fetus and mother are healthy is a worry of many pregnant mothers. How much should pregnant mothers eat and how to eat enough nutrition while avoiding obesity during pregnancy?
As recommended by the doctor, the pregnant mother must consume 600 more calories per day. However, don't forget to consider a healthy and nutritious diet, because the quality of the meal is just as important as the quantity. Here are the shares that any pregnant mother who is pregnant should know.
Most doctors recommend that mothers who are pregnant with twins should get an additional 300 calories per day per fetus, which is 600 calories if you are pregnant with twins, 900 calories for triplets.
Whereas, on average, non-pregnant women will consume around 1,800 calories a day, so you need 2,400 calories for twins and 2,700 calories if you have triplets. Can best nurture the baby and pregnancy.
In fact, studies show that a high-calorie diet full of nutrients significantly improves your chances of having a healthy, fit, and full term baby.
To do this in the best way, pregnant mother should add protein, calcium, cereals ... to the daily diet and make sure that the calories you take in are enough for all three.
A diet that ensures both quality and ensures the necessary energy sources for pregnant mothers needs to meet the following principles:
Protein is the best friend of pregnant women, especially for women with multiple pregnancies. Getting plenty of protein can help prevent pre-eclampsia , gestational diabetes and preterm birth (all of which are more common in multiple pregnancies).
Protein is also needed to fortify uterine muscle fiber and promote the amount of blood needed to nourish the fetus. So how much protein is enough? Four servings of protein and four servings of dairy foods - according to the diet prescribed for pregnant women - will help you get 80 grams - 100g of protein per day, as nutritionists recommend.
Best protein foods: lean meats, including beef, pork, and chicken. Nuts, yogurt, milk, cheese and tofu are other good sources of protein. You can increase the milk protein content by adding one or two tablespoons of formula.
Another good group of foods are fruits and vegetables. The growing fetus needs micronutrients (such as folic acid, iron, vitamins) and you also need fiber.
Pregnancy slows down the digestive process of pregnant women. Therefore, eating fresh fruits and vegetables every day can reduce or avoid constipation during pregnancy .
In addition, mothers should also pay attention to choosing fruits that are good for pregnant women and avoid those fruits that limit consumption.
There are a few nutrients that are especially important when you're pregnant with twins. One of them is iron. Iron helps your body produce blood cells and prevents anemia, a common problem with twins.
Anemia (which occurs when the number of blood cells drops below normal levels) can cause your appetite to drop and fatigue increases as well as decrease the amount of oxygen transported to your organs and organs. the baby is growing in the womb.
Foods like red meats and dried fruits are great sources of iron (and are also rich in other nutrients). The goal of a pregnant mother to achieve is 30-60mg of iron per day during pregnancy.
You should also be aware that iron supplements can cause constipation or nausea, so try to take it with meals. Iron is most easily absorbed when eaten with foods containing protein or vitamin C (like orange juice) and foods high in acids, such as yogurt.
If a supplement makes your stomach feel unwell, try dividing it into several smaller doses a day instead of one. This not only helps reduce your digestive problems, but also helps the body absorb and use iron in the most effective way.
Advice for any mother: drink plenty of water! Dehydration can lead to premature birth and, especially, pregnant women with multiple pregnancies are at high risk for this. You should drink at least eight glasses of water a day, do not wait when you are thirsty or to a meal, and you should drink water between meals, not while eating.
Drinking water while eating will make the space in the abdomen narrower. One sign that you are hydrated is frequent urination (when you drink enough water, the urine will turn pale).
When you're pregnant, magnesium helps in the production and strength of body tissues, and regulates insulin levels and blood sugar levels, helping to build your baby's bones and teeth. Research shows that maintaining adequate amounts of magnesium during pregnancy can help keep the uterus from having contractions too early - which is certain when you have multiple pregnancies.
The best food sources are whole grains, green vegetables, nuts, meat, milk, pumpkin, sunflower seeds, wheat germ, pasta with spinach, almonds, tofu, yogurt. .
Wish you have a healthy pregnancy with a perfect diet!
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