How Much Weight Should You Gain?
Normally, you will gain 2-3 kg during the first trimester and then around 0.5 kg per week during the second and third trimesters. But don't panic; you will lose around 13 kg in the first 2 weeks after giving birth, and much of that weight will be the babies, as well as the excess fluids that you develop during your term.
A Balanced Diet for A Healthy Pregnancy
1. Get the energy you need. Complex carbs found in whole grains, fruits, and vegetables will help your body get the energy it needs to keep you going. They are also filled with fiber, which helps prevent constipation that many pregnant women have.
2. Build blood. Your blood volume will increase during pregnancy in order to provide your babies with blood. So, filling up protein foods that include iron, which your body absorbs easily, will increase blood production. Get your proteins from fish, poultry, lean meats, soy products, beans, and nuts.
3. Build bones. Make sure you include enough calcium-rich foods in your diet to have better muscle function and strong bones and teeth. Calcium can be found in dairy products and leafy green vegetables.
4. Healthy fats. You and your babies will need some fat to stay healthy, so make sure you go for the unsaturated fats found in nuts and vegetable oils.
Here are some healthy snack ideas for your diet plan during pregnancy that will help you add those 600 calories to your daily regimen:
- 25 almonds, low salt or salt-free (220 calories) with 2/3 cup dried cranberries (280 calories)
- 1/2 cup mixed nuts, low salt or salt-free (410 calories) and 1 large orange (90 calories)
For a smaller snack of around 300-350 calories, try:
- 1.5 cups oatmeal (220 calories) with 7 large strawberries (40 calories) and 1/2 cup blueberries (40 calories)
- 2 cups low-fat yogurt (280 calories) and 1 large peach (60 calories)
By following a balanced twin pregnancy and post-pregnancy diet plans, you can meet your extra nutritional needs without gaining excessive weight. Incorporating a variety of nutrient-rich foods will ensure your babies grow healthy while keeping you energized throughout your pregnancy.
For a customized diet plan, connect with me, I’m Christelle Bedrossian,your trusted dietician and nutrition consultant in Dubai.
