When you’re expecting multiples, you need an extra dose of protein to help build cells and support an increased plasma volume. You also need carbohydrates for energy, iron to prevent iron-deficiency anemia, calcium to make sure your growing babies and your own bones have all they need, and folic acid to prevent neural tube defects and anemia due to folate deficiency. So it’s helpful to choose foods rich in these nutrients whenever possible. These foods pack in a lot of nutrients along with appealing flavors and textures. Of course, you should check with your doctor about your personal nutritional needs. Trail mix made with a variety of nuts is a fun and delicious snack. In addition to protein, nuts offer additional nutritional value. Almonds deliver vitamin E, and cashews contain selenium, magnesium, phosphorus, and iron. Combine them with other nut selections, such as pistachios, walnuts or peanuts. Customize your snack with the add-ins of your choice: raisins, dried cherries, multigrain cereal, mini pretzels, sunflower seeds, or dark chocolate chips. You can boost your intake by eating foods with folic acid in addition to taking a prenatal multivitamin that contains folic acid. A high-fiber cereal can also help increase fiber intake and decrease constipation (remember to drink plenty of water). Cereal—especially eaten with a serving of protein-containing milk or yogurt—isn’t just for breakfast. It makes a great, balanced snack too! Adding your own toppings or mix-ins to plain yogurt helps boost nutrition while limiting added sugar. Fruit (fresh or frozen), spices, nuts, seeds, nut or seed butters, and even rolled oats can all be nutrient-rich and delicious additions. Enjoy hummus as a dip with veggies, pita bread or whole-grain crackers; spread it on sandwiches like you would mayonnaise; or use as a salad topping. Plus, eggs are easy to prepare in a variety of ways. They’re not just for breakfast either! Hard-cooked eggs are a great snack on their own. Or add chopped eggs to salads or sandwiches. It’s a low-fat source of protein and easily substitutes for turkey in your favorite sandwich. Grill, poach or broil chicken breasts, then slice thinly for sandwiches. Or chop coarsely for chicken salad. Use whole-grain bread and add a dose of veggies to your sandwiches, such as thinly sliced cucumber, chopped celery, spinach leaves, or dark green lettuce, and you’ll get a fiber and veggie boost too. Spinach and other dark leafy greens are loaded with calcium, folic acid, vitamin K, and iron. It’s also rich in vitamin C, fiber, carotenoids, lutein and bioflavonoids. While Popeye’s mode of choice—canned—is probably not the most flavorful preparation, there are numerous ways to consume spinach. Fresh spinach makes a delicious salad. Add the green leaves to your sandwich or sauté it for stir-fries or pasta. Frozen spinach can be baked into casseroles or stirred into soups. Go green for your babies! Peanut butter offers the nutritional benefits of thiamin, niacin, potassium, and zinc. It’s high in the protein that moms of multiples need and also offers some iron. It also provides a source of healthy fat.
