You’ve heard the phrase “eating for two”. So if you’re pregnant with twins, should you be “eating for three”? What exactly does your body need nutritionally to help with the growth and development of your babies? What are the daily caloric requirements? Plus, we’ll demystify common foods that are often considered “taboo” during pregnancy.
NUTRITION FOR TWIN PREGNANCIES
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LINDSAY STENOVEC: Eating for two. You’ve heard that phrase before for expecting moms. Does eating for three apply if you’re expecting twins? I’m Lindsay Stenovec, Registered Dietician specializing in Family Nutrition and I’m here to talk about: “Nutrition for Twin Pregnancies.” This is Twin Talks Episode Number 15.
[Theme Music/ Intro]
CHRISTINE STEWART-FITZGERALD: Welcome to Twin Talks broadcasting from the Birth Education Centre of San Diego. Twin Talks is your weekly online on-the-go support group for expecting and new parents to twins. I’m your host Christine Stewart-Fitzgerald.
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Another way for you to stay connected is by downloading our free Twin Talks App. It’s available in the Android and iTunes Marketplace. So before we get started, we’ve got a full house here. We’re going to start – let’s see with Mishell.
MISHELL RUDDEN: Hi. I’m Mishell Rudden. I am 34 years old. I work part time as a kindergarten teacher and I’m also the mother of boy-girl twins – Sunny and Matthew who are 22 months old.
BRENDA RUHL: I’m Brenda Ruhl. I’m 49 years old. I work as a corporate accountant full time. I have three boys – my oldest Benjamin is 13 and my identical twins: “Joshua and Jonathan are 11.”
CHRISTINE STEWART-FITZGERALD: I’m going to turn this over to Shelly our producer.
SHELLY STEELY: Hi. Shelly Steely, I’m 30. I’m a high school history teacher and also a mother to identical twin boys – Greyson and Sawyer who are 19 months old.
I want to tell you a little bit about our Virtual Panellists Program. So, you can join in our conversation from home by logging into our Facebook Page – Twin Talks or following us on Twitter. You can use the hash tag #TwinTalksVP to become part of the conversation live.
CHRISTINE STEWART-FITZGERALD: All right.
SHELLY STEELY: So before we start today’s show. We’re going to look at some multiples news that’s been a headline recently. You may have heard about: “The woman who found out at 42 years old that she was expecting triplets.” The pregnancy was a complete surprise for her but an even bigger surprise was when she went to deliver it 27 weeks they find the fourth baby.
So, instead of the triplets; she was sort of expecting – she ended up with quadruplets and a crazy turn of events, they’re identical quadruplets.
CHRISTINE STEWART-FITZGERALD: What are the chances of that?
SHELLY STEELY: They are actually let me see if I can find that number again. The chances of spontaneous quadruplets in general are 1 and 729,000. Because hers are identical, they’re even slimmer. So, we’re looking at like a one in a million chances on that. Can you even imagine?
CHRISTINE STEWART-FITZGERALD: My gosh. I have to kind of laugh too because I think about with all these technology and finding the babies. She was at 27 weeks until they found
SHELLY STEELY: The one in the delivery.
CHRISTINE STEWART-FITZGERALD: So, it’s in delivery till they found the last baby. So, do you think that they would have seeing something?
SHELLY STEELY: I think they weren’t looking for it.
MISHELL RUDDEN: It must have been hiding back there somewhere.
BRENDA RUHL: Well with the octo-mom, they were expecting seven and she ended up with eight. I think there’s only so much ultrasound can do with that tiny space and all those fetuses in there.
CHRISTINE STEWART-FITZGERALD: Yes, you’d think you’d be looking at one and then you’re think you’re looking at the same one but maybe they were looking at the fourth one.
BRENDA RUHL: No, her doctor there is kind of embarrassed. But identical quadruplets and can you I mean my identical boys, I had enough trouble when we brought them home. I mean we left their hospital bracelets on. We painted their nails and even
CHRISTINE STEWART-FITZGERALD: That’s going to be a nightmare for them. I mean if you think about the family of the parents – are going to have a hard enough time with labelling them. You think about the grandparents. It’s going to be for the rest of their lives. Who are you?
SHELLY STEELY: I think tattoo is likely the best option at that.
CHRISTINE STEWART-FITZGERALD: Today’s topic is: “Nutrition for Twin Pregnancies” and we’re talking with Lindsay Stenovec who’s here to help us to understand: “How to maximize our nutrition for twin pregnancies.” So, hey thanks for joining us Lindsay.
Twin pregnancies are special and complicated. We’re automatically put in the high risk category. What are the main concerns for any pregnancy?
LINDSAY STENOVEC: Sure, so the first thing that I know you mentioned with twin pregnancies is that: “It’s can be more complicated than things like that.” I think that when we become pregnant, we kind of think that there is something complicated about the nutritional aspect and there are some things to pay more attention too but it doesn’t have to be complicated.
Really taking a step back and thinking about: “The variety of your intake. The balance of your intake and really getting in touch with what your body needs and allowing it to give you the accurate hunger and fullness cues that it can.” But, in terms of specific nutrients that I always encourage women to focus on things like Folate which most of us are very familiar with; Iron, Vitamin C, Vitamin D, DHA which is an omega three and also water.
So, those are some nutrients that we can talk about a little bit today to focus on. Then, of course, making sure that you’re getting over all enough food throughout the pregnancy and carbohydrate, protein and fat all play very important roles in field development. That’s where we get our energy from – so making sure that you’re getting enough of all of those.
CHRISTINE STEWART-FITZGERALD: Does the balance change I know we look at some of these general recommendations from let’s say the USDA – does it change at all for pregnancy, for pregnant women or does that composition relatively say the same?
LINDSAY STENOVEC: It does change the composition is relatively the same but of course, the overall intake does need to increase for any pregnancy. Most women with singleton pregnancies are going to be eating, consuming anywhere from 2600 to 2900 calories and that’s just a rough estimate throughout the later stages of their pregnancy.
With twin pregnancies, that’s going to increase. They actually don’t have as much research on that topic as they’re probably should be. But, upwards of above 3000 calories and you can actually look at body weight throughout the pregnancy process and multiply that in kilograms by about 40 to 45 calories to give yourself just a ball park.
But again, sometimes you try to wrap up the nutrition and the calorie recommendations and this little box with this beautiful bow and say: “This is how much you need.” The stage and then you need to add exactly this much at your second trimester and at exactly this much at your third.
But then, the reality hits with pregnancy so every day your appetite’s going to be a little bit different. You’re going to consume maybe more one day and less another day. So, being open to that with your body and what really matters is overall how you’re doing.
CHRISTINE STEWART-FITZGERALD: Definitely. You’re turning to our panellists here – did you get any sort of general recommendations when you went to see your doctor about diet and nutrition?
BRENDA RUHL: Yes, probably as many of us whereas very, very sick in the first trimester and actually lost 10 pounds. So, my doctor’s main concern with me being a very small frame – I’m only 5’ 1” and that losing that 10 pounds put me in the underweight category. So, her main thing was just: “Pack on the pounds.”
As soon as I started feeling better which fortunately I did at about the 14 week point, it was just a marathon of trying to get in as many good rich calories as possible.
MISHELL RUDDEN: I was diagnosed with gestational diabetes at 12 weeks. They test much earlier with the twin pregnancy because it manifests so much earlier and I have to have it during my singleton pregnancy. So, I was immediately put in touch with a nutritionist which I met with for the time that I was still mobile.
I went on bed rest a couple of weeks after that but my nutritional needs ended up very, very different because of the carbohydrates restrictions. I’m really interested Lindsay to hear your perspective on that.
CHRISTINE STEWART-FITZGERALD: Yes, definitely. Then, when we look at twin pregnancies, is there really any difference aside from Caloric intake that we need to consider?
LINDSAY STENOVEC: Absolutely. You know with twin pregnancy, the blood volume increase is greater. So, with a singleton pregnancy, it’s 40 to 50% blood volume increase and for twins it’s 50 to 60% which changes the actual composition are more concentration of nutrients floating throughout your bloodstream. That’s how we get our nutrients to our own bodies and then eventually in baby’s body.
So, that’s just that’s going to add an extra challenge. Iron is one of those important nutrients that float throughout our blood. It delivers to all of our important tissues into the baby. Twin pregnancies, we actually need about 1.8 times the amount of iron than for a singleton pregnancy. So, the singleton pregnancy we’re striving for about 27 to 30 grand micrograms per day. I’m sorry. Can we start that over?
So, with Iron – that’s one of the nutrients that’s floating out throughout the bloodstream and for twins, we need 1.8 times the amount of iron than in a singleton pregnancy. So, it’s different than 27 to 30 milligrams per day. We actually need upwards of about 48 milligrams which is actually – it’s a lot of iron to trying get in.
It’s already hard enough in the singleton pregnancy to consume enough iron which is why we take a prenatal vitamin that has iron in it. We might even take that iron separately just to kind of give us that added insurance. So, working with your doctor to make sure that if you need to take something extra that you are and you’re taking it in a way that’s maybe not going to – it can create these fun side effects like constipation.
You’re taking it away that’s not affecting as much. In addition, the higher pregnancy hormones which changes the way we metabolize glucose and the placenta isn’t or placentas are heavier and age quicker. So, we needed to think about that from a nutritional perspective.
MISHELL RUDDEN: Yes, I remember having my pill finder. I had one of those ones that you think are just for older people because I’m border line anaemic. I always have been and so, twin pregnancy just kind of made that worse. Also, I’m sensitive to everything medicine – vitamin so I had to take the gummy vitamins because everything out came back up. But they don’t have any iron in them.
So, then I had to take the separate iron to combat the separate Iron, I had to take the [inaudible]. Then, I ended up with reflex so it was like the [inaudible]. It was just like this whole – I know you think I’m going to get to eat whatever I want because I need to gain this weight instead I ate – I think last during pregnancy than I ever have.
So, there’s a constant struggle. I didn’t gain any weight till about 18 weeks and then I was able to keep food down finally. So, yes it’s really definitely unique and when you think: “I’m good at eating. I’m Italian. I weighed once.” It should be fine but no, I was working with my doctor and looking at my blood work to find like a good balance to make sure that I was getting enough with the boys.
BRENDA RUHL: I felt like that the second trimester was the eating zone. The first I feel sick and by the third, you said with the reflex and you’re just so full of two babies, it’s hard to get anything in there. So, the second trimester seem like the best time to try and pack on those pounds
CHRISTINE STEWART-FITZGERALD: You know as far as the weight gain, I mean in any regular pregnancy, that’s really the focus when they start really tracking the weight gain. I know that a lot of doctors do tend to be sometimes they tend to think: “They overly focused on it.”
But, I think Lindsay you had mentioned earlier about caloric intake and what are some general guidelines that twin expecting mom should look at and are there any sort of road markers in terms of what they should aim for?”
LINDSAY STENOVEC: In terms of weight gain?
CHRISTINE STEWART-FITZGERALD: In terms of weight gain.
LINDSAY STENOVEC: Sure. There are lots of different bodies of research in this area. Sometimes we hear a lot about pre-pregnancy weight and how that may affect what your needs are or weight progression throughout the pregnancy but that’s actually a lot of research that says: “We really are focusing on the progression of weight gain during pregnancy, it’s maybe not depending – it depends of course. But, maybe not so much of where the woman starting to a certain degree but how it’s progressing throughout the pregnancies.”
Especially with twins, the whole point of that monitoring to make sure that it’s reflecting appropriate growth fetus and appropriate accumulation of tissues to provide everything that needs to be provided for the pregnancy, for the woman.
So, for twins and of course this is just a ball park recommendation but a total weight gain for the entire pregnancy being around 40 to 45 pounds something around there. Again, that’s just ball park range of every woman’s going to be a little bit different. With twin pregnancies as we depending again on how the first trimester goes.
What we tend to see, weight gain really meaning to start earlier. Then, your typical pregnancy is starting in that first trimester which you’re sharing that can be very difficult when you’re having morning sickness and low appetite and things like that.
CHRISTINE STEWART-FITZGERALD: So, do you have any recommendations in terms of what are some good foods that can I get those extra calories in a good way?
LINDSAY STENOVEC: Good question – so, with the first trimester and actually I’m not pregnant with twins but I’m pregnant about 14 weeks. So, I can actually relate on that.
CHRISTINE STEWART-FITZGERALD: Congrats.
LINDSAY STENOVEC: Thanks. I can actually relate on a personal level of what that can really feel like. I always have said and now, I can really attest to this is something is always better than nothing. Yes, nutrition does matter throughout the entire pregnancy.
But, making sure that you’re eating consistently throughout the day; choosing foods that maybe are more bland or more sour or sweeter – it kind of depends on what is working for you during that time. It really working to find the flavour profile that feels acceptable for you and then, I always say: “You can kind of step back and think about the foods that are acceptable and make a little list for yourself in each food group.”
So, you think: “What fruits am I accepting right now? What vegetables am I accepting right now? What protein sources and so on and so forth?” Make sure that you have something in every group. If you don’t, that can be kind of your experiment section. I really am not craving protein-rich foods right now. Are there any types of protein-rich foods that I could possibly fit in during this time?
CHRISTINE STEWART-FITZGERALD: It sounds like then it changes. I know personally for me, with my twin pregnancy, I didn’t really have any set cravings or aversions. But, I know with my singleton pregnancy, I went through a phase where I had aversions and for example, normally I love Indian food and curries and spices.
There was probably a good six week period where I just could not eat anything spicy. I couldn’t eat beef or chicken – the really basic stuff. So, it sounds like you’re saying that: “You kind of just take a look at a period by period.” Say: “Over here, let’s create our little list of things that we know that are our go-to foods.”
LINDSAY STENOVEC: Right and there are ways you can kind of sneak in the nutrients – again, that might be in a more acceptable way during that phase. I know that sometimes blending veggies into fruit, smoothie or juicing that kind of thing can be helpful.
If that’s a flavour profile that is feeling comfortable at that time – are protein shake or things like that really – a lot of women tend to gravitate towards foods that are just really easy to digest. The melt in your mouth food which are going to be carbohydrate-rich foods and the baby really needs carbohydrate to thrive. So, that can be helpful for some people.
CHRISTINE STEWART-FITZGERALD: Now about here? Mishell, Brenda what are some of your go-to foods? What were your flavour profiles?
MISHELL RUDDEN: Does Tap Ramen count – because that’s all it.
SHELLY STEELY: First, I had a drug store.
MISHELL RUDDEN: Well, I didn’t have morning sickness fortunately but my experience was so different because I was on bed rest. So, I was really at the mercy of my support people. During the day, I made sure I had a mini pantry and a mini fridge set up in my bed room because I could make it about three feet away and that was it.
So, I kept in there what I could but again, with the gestational diabetes restrictions – there wasn’t all that much I could have in there. I ate a lot of roasted chicken. You know as much protein as possible.
A peanut butter, ham but not too much salt – just whatever I could but again, keep in mind, you are really at the mercy of the support group because and keep them educated on what you can and can’t have; because I had someone very late my pregnancy – they bring me a giant plate of spaghetti up to my room. I thought: “Are you trying to kill me?” I can’t have that bowl. That’s on the list. So, make sure everyone else knows what you can and can have to.
CHRISTINE STEWART-FITZGERALD: Definitely.
SHELLY STEELY: I had nausea with the poison aversions. In fact the worse pregnancy aversion I had was coffee. It’s terrible because I love the smell of coffee, everything about it and I could just even look.
CHRISTINE STEWART-FITZGERALD: I had the same thing.
SHELLY STEELY: Add or go anywhere near it but I’m kind of a salty-crunchy food person and I love spicy foods but the heart burn – man, like they basically most of the things that I would normally turn to were completely off limits so I had to get pretty creative.
I was lucky that they were my firsts so I had a lot of freedom. I could go drive through whatever I wanted and go eat whatever I wanted and I did. But, with the boys I ate a lot of – I think that was like my number one because it had Vietnamese Noodles.
CHRISTINE STEWART-FITZGERALD: Vietnamese Noodles
SHELLY STEELY: The Vietnamese Noodles and because I had the salt that I liked but I wouldn’t make it spicy and it had beef in it and a little bit of noodles and
CHRISTINE STEWART-FITZGERALD: Good Iron.
BRENDA RUHL: Yes, definitely. I think I probably ate that 2 or 3 times a week. Yes, but then towards the end it was eating pretty much anything that would say like: “Digest quickly” I guess is more of a concern.
CHRISTINE STEWART-FITZGERALD: Well, we’re going to take a break. When we come back, we’re going to look at: “One possible way to help decrease the chances of a premature birth of your twins.”
CHRISTINE STEWART-FITZGERALD: Well, welcome back. Today, we’re talking about: “Nutrition for Twin Pregnancies” with Lindsay Stenovec.
Our discussion continues as we talk about: “Eating something that may help prevent preterm births.” So, now we’ve heard there’s a correlation between protein-intake and the total gestation time. So, can you tell us a little bit more about this?
LINDSAY STENOVEC: Sure. So, amino acids which are the little building blocks of proteins – their availability is crucial for fetal development which also relates to overall gestational time. So, it is important to make sure you’re getting enough protein and your diagnostic getting complete proteins and women who are pregnant with twins need upwards of 70 to 80 grams per day which is considerably higher than your singleton pregnancy and of course pre-pregnancy.
Most of us consume protein pretty regularly – kind of the average diet. So, it might not be as much of a concern for someone and as it is for others. But, actually some of the literature really says that: “It might be less about the consumption of protein even though that’s important but it can actually be the delivery of the amino acids to the baby that can be kind of altered during the twin pregnancy that can make it more difficult.”
So, just making sure you always have those amino acids available. If you’re a vegetarian, you can start getting enough protein in your diet just make sure that you’re not a one or two food protein source vegetarian. Try your best to get a variety of different protein scours. So, you’re getting all of the essential amino acids that you would need.
CHRISTINE STEWART-FITZGERALD: So, what are some good examples and that’s for vegetarian and non-vegetarian protein?
LINDSAY STENOVEC: Good question. So, of course a lot of us think of meat first then your beans, legumes, nuts, nut butters, tofu, eggs, dairy products lots of different foods that would usually find their way into our intake rather easily and could fit into even your early weeks as well depending on how you’re feeling.
CHRISTINE STEWART-FITZGERALD: I know for me, gosh. My husband was really keeping after – we had a little chart to make sure that I was getting the things from the different food groups. We were following what was known as “The Brewer’s diet” Dr. Brewer. So, one of the things we even check out with the protein and so, my daily go-to thing was to eggs, as well as cottage cheese.
LINDSAY STENOVEC: Yes, absolutely.
CHRISTINE STEWART-FITZGERALD: So, cottage cheese was a really great thing. I mix it up with pineapples. You get that kind of sweet and creamy taste to it.
MISHELL RUDDEN: That’s a great source of protein. I think it was harder with the aversions or the things that you think you’re suppose to avoid – paranoid first time moms. I love steak but I usually eat it rare. They tell you: “Not to do that.” I love eggs but I like them over-easy and that’s supposed to be in.
So, I kind of struggle to find acceptable methods of getting protein; I think a whole lot of chicken and then again, the beef noodle soup – that was pretty much it. Even the fishes, you have to worry about. I felt like: “There are so many things I was stressing about not eating that it made it harder to get what I normally would eat.”
LINDSAY STENOVEC: Were you able to be more flexible later on in your pregnancy?
MISHELL RUDDEN: Yes.
LINDSAY STENOVEC: It’s really for a lot of woman, it’s a temporary time and we have stores and our buys. We don’t want to become overly obsessive or worried and add that stress to our lives during that release rather stressful time.
So, knowing that doing the best that we can is all that we can do and that – hopefully, that’s going to subside in the flexibility that will won’t come back.
CHRISTINE STEWART-FITZGERALD: It’s interesting you’d mentioned earlier as a vegetarian diet, you really do have to make sure you get enough protein from like the tofu, nuts and I can look legumes. So, are there any other concerned with a vegetarian diet that you need to make sure you’re getting those special nutrients?
LINDSAY STENOVEC: If you’re a vegetarian who actually follows more of a vegan diet, you want to make sure you’re getting enough B 12. B 12 only comes from animal sources. So, if you’re vegetarian that consumes dairy – eggs you’re probably okay but if not, you want to take a supplement to help supplement the B 12.
CHRISTINE STEWART-FITZGERALD: That’s good to know. I think it’s probably just a discussion that everyone should have with their health care provider and just say: “This is my lifestyle and do you have some suggestions for you to helping me continue in the twin pregnancy?”
Shelly had mentioned earlier about – sometimes we do, we get so obsessed with the things we’re not supposed to eat. They’re so many do’s and don’ts. Can you help us demystify some of these foods that are often considered taboo? Maybe we start off I know I’ve heard Deli Meats. So, why shouldn’t we have Deli Meats?
LINDSAY STENOVEC: Deli Meats – you could contract something called: “Listeria” food borne pathogen from deli meats. It’s actually there’s a pretty low incidents of actually this occurring. But, it can be very problematic for the pregnancy and the baby if you were to contract it. So, the risk there is great from that perspective but it is not greatly common.
What I usually recommend for women who really love to have Deli Meats or who love to have Deli Sandwiches – I love Deli Sandwiches is: “If I go out to get a deli sandwich; I’ll have them heat the meat to steaming.” That should take care of that food borne pathogen. That should be fine.
You could do that on your own at home; just make sure you’re really cooking it to the point where you feel like: “All the meat is heated. All of it is steaming.”
CHRISTINE STEWART-FITZGERALD: Can you microwave it or just steam?
LINDSAY STENOVEC: Yes.
CHRISTINE STEWART-FITZGERALD: Okay, microwave it.
LINDSAY STENOVEC: Just to where the food is actually steaming. So, after the microwave
CHRISTINE STEWART-FITZGERALD: Okay, very good. So, how about in kind of the same line – I think deli meats are goat’s cheeses. We’ve heard like blue cheese, another soft cheese we’re not suppose to have.
LINDSAY STENOVEC: Any type of cheese that’s made from raw milk or raw dairy in general you would want to – well, you would want to consider not to consuming that due to the risk of their being food borne pathogens. With these, every woman has to work with their doctor and do what’s the most comfortable for them.
But, in turns out actually most of our cheese are made from pasteurized milk. So, here I was, a dietician telling woman: “Yes, if you’re uncomfortable, you might want to consider not consuming these types of cheeses.”
When I was pregnant, I love blue cheese. So, I went to the store and I’m like: “I start to actually looking at the ingredients.” They’re pasteurized.
MISHELL RUDDEN: I was reading the label. Everything’s okay.
BRENDA RUHL: I just think that everything
CHRISTINE STEWART-FITZGERALD: Wait a second.
MISHELL RUDDEN: Well, you can everything. You could ask your restaurants too. I would like cheese was one of the things that I loved and could it. So, I saw the salad has blue cheese – if pasteurized and then they usually tact.
BRENDA RUHL: They have usually been can tack in.
MISHELL RUDDEN: Yes, they’re pretty good especially here in San Diego. They’re really good about food like pickiness I guess or special request with all the restaurants we have.
CHRISTINE STEWART-FITZGERALD: So, ask them and I guess read labels. So, if it’s pasteurized – A-okay; awesome. How about sushi? Here on the west coast, women were a lot of big sushi fans. So, we like raw fish or let’s just say undercooked fish. How is that dangerous for pregnancy?
LINDSAY STENOVEC: All of these are related back to food safety. So, there’s a parasite can be found in raw fish that can – you don’t want to have to be exposed to that during your pregnancy. It can be dangerous but talking with your doctor about what they’re recommendations are.
Then, some of them will say: “If you will go to a really reputable sushi restaurant and you talk with the sushi chef and make sure they’re really examining the fish, they can actually see the parasite in the fish, they’re not might be okay.”
But again, kind of deciding on what’s the most comfortable for you? If that’s going to really stress you out and you have your sushi and you worry about it for three days and then maybe it’s not worth it.
BRENDA RUHL: I find that to be the number one thing. My friends request after having a baby. Would you like me to bring you a meal? Yes, sushi please. I’m missing out.
CHRISTINE STEWART-FITZGERALD: I couldn’t resist. I had sushi when I was pregnant and I enjoyed it and I think I kind of made the decision that I wasn’t going to have any sort of packed pre-packaged sushi – the kind that you can get to the grocery store to the big.
I wanted to be able to go to a restaurant where I knew it’s absolutely fresh and there was someone who’s making it just for our table.
LINDSAY STENOVEC: Absolutely. Always thinking about the most fresh product; going to those counters with salads that have been sitting out or even premade sandwiches and things like that – you’re always no matter whether you’re pregnant or not taking a little bit of a risk for food borne illness.
I actually got that my second week of pregnancy is the worst sick behaviour. I’m so sick. So, everything turned out okay but it was a horrible experience I would never want to risk experiencing it again.
CHRISTINE STEWART-FITZGERALD: Definitely. Talking about fish, specifically tuna
LINDSAY STENOVEC: Yes, there are always worried about the mercury content in the fish; in tuna in particular can be contain higher mercury content. But, canned lite tuna – if you’re going to have tuna is going to be less mercury-containing. Then, other fishes like tilapia, cod, non authentic salmon, shrimp and even sardines if you like sardines.
CHRISTINE STEWART-FITZGERALD: Yes.
LINDSAY STENOVEC: Okay, but we recommend no more than 6 tow 12 ounces per week for the mercury safety perspective. Then, it ends up being depending on how much you eat could be two times, could be three times.
CHRISTINE STEWART-FITZGERALD: So, 6 to 10 ounces of that category – tuna or the other large fish.
LINDSAY STENOVEC: Yes, 6 to 12 ounces. Yes.
BRENDA RUHL: On Salmon, what is the nutritional difference between the Atlantic versus not Atlantic. I grew up in Seattle so I’m a huge salmon fan.
LINDSAY STENOVEC: Good question. Well, that’s actually relating more to the mercury content. But, with Omega Three’s that’s one of the main benefits that we always bring up when we talk about salmon and I believe those should be comparable.
CHRISTINE STEWART-FITZGERALD: We’ve also heard that: “Herbal Tea can be not so good for pregnancy.” That actually surprised me. I had never heard that before. But,
LINDSAY STENOVEC: Were you can get information on this is a natural medicine’s database, you can actually sign up to receive their notifications and things like that. If you look, they’ve graded certain types of herbal teas because herbal – they’re natural so we always think: “I’m automatically safe.”
But, if they have medicinal qualities to them, we want to think about what those medicinal qualities are and whether or not they could affect the pregnancy. So, the ones that they’ve termed likely safe are:
• Red Raspberry
• Tea leaf
• Pepper mint tea leaf
• Ginger root is considered possibly safe. It’s probably fine.
• Chamomile doesn’t have enough information for them to stay either way. I know that a lot of pregnant women drink chamomile tea
Then some that they feel are possibly unsafe are things like:
• Yellow Dock and
• Nettles which are actually a lot less common out here unless you’re maybe a tea connoisseur, you don’t hear that all that much.
CHRISTINE STEWART-FITZGERALD: Now, earlier you had mentioned water intake for twin pregnancies – and just the influence of how our blood volume is so much more compared to a singleton pregnancy. So, are there any recommendations in terms of like: “How much water are we suppose to take in every day?”
LINDSAY STENOVEC: That’s a really good question. You know there are recommendations out there for food intake in general, right? But, they’re actually not as research does you might think and every woman is different. So, I always say: “Go by what your body needs. Always bring a water bottle with you. Sip throughout the day. Drink water with every meal and snack.”
To think: “Okay, I need X amount of glasses because someone said this on a podcast and then it be feel like your water logging yourself to get to that point.” Taking that feedback from your body then that’s probably too much and vice versa. If you’re finding yourself, thirsty all the time that’s a good clue that you’re probably not getting enough.
So, using your body to give you that feedback I think it’s the most important thing.”
BRENDA RUHL: My OB actually would actually monitor. We had – you pee in the cup every time you go to the doctor and they check and he would monitor fluid intake so they can actually check your hydration from your urine output – to let you know if you’re not drinking enough water.
He was very not like Lindsay. He’s not concerned about a specific numbers or specific amounts but how is your body looking – so, I could be drinking twice-as-much water as Mishell but if like things aren’t looking good for me then I need to step it up. So, it’s definitely a case by case basis.
LINDSAY STENOVEC: You can actually look at your urine and know if you’re dehydrated. If it’s always a very dark colour, if it looks more like apple juice, you’re dehydrated. If it looks like more lemonade, you’re probably doing okay.
CHRISTINE STEWART-FITZGERALD: Well, look before you flush in the indicator of health and that’s a good thing. Thanks so much Lindsay for joining us today. For more information about nutrition for twin pregnancies or for more information about any of our experts or panellists, visit the episode page on our website.
This conversation continues for members of our Twin Talks club. After the show, Lindsay will tell us about: “Some great recipes and ideas for postpartum recovery.” For more information about The Twin Talks Club, visit our website – www.TwinTalks.com .
SUNNY GAULT: We have a question from one of our listeners. This comes from Rebecca of Rhode Island and she writes:
“Our twins are due within the next month. My husband and I have been trying to save money as much as possible to prepare for their arrival. But, we’re still concerned that we we’re going to run out of money quickly once they arrived and we’re carrying for them in a daily basis”
Rebecca, I know exactly what you’re talking about because my husband and I are going through the same thing. Rebecca says:
“Do you have any tips on saving money with twins especially within those first couple of years?”
Natalie Diaz: Well, hey Rebecca. This is Natalie Diaz with Twiniversity, Multiplicity Magazine and the author of: “What To Do When You’re Having Two.” First of all, a huge congratulations on your upcoming bundles of joy. Yes, you are going to be broke. You are going to be very broke.
No, I’m only kidding but you want some really scary statistics. Do you know that raising twins for the first 18 years is going to cost you a little over $400,000? But the good news is: “We don’t have to spend that all at once.” I’m sure that if we start extreme couponing, we could save a few bucks here and there.
So, some of the big tips that I’m going to give you for saving money is: “You need to go to the big buck stores.” So, the Sam’s Club, the Costco, The BJ’s – all of those and you may want to consider even upgrading to the executive membership.
Sometimes there’s executive memberships that gave you cash back at the end of the year; definitely do that because you know what? Even if it’s only a few dollars to get yourself a manicure or a cup of coffee – its a few dollars is a few dollars and every penny counts.
The next thing that you want to do is: “You really want to think about how you’re spending your money and what your spending your money on.” I think it’s a great idea to sit down even before your 20’s get here and figure out what a realistic budget’s going to be. Are you going to be hiring help? If you’re hiring help, how much help do you need? How much do you pay per hour?
Then, instead of just saying: “My gosh. We need somebody. Get them here and get them here fast and we’ll pay whatever we have to pay.” I want you to really think about how much could we afford? So, little things like that are going to add up really, really fast. Also, you know it’s not in a bad idea to start paying cash for things.
It’s nice to have those to have those miles add up but if you know that your weekly budget is in this envelope, you’re not going to go over it. So, you want to really start paying attention of how you’re spending your money and start spending yet a little bit more wisely.
Perhaps then skip that Quadi-Mocha’s skin no whipped – that’s my favourite drink by the way, if you wanted to buy me a drink that’s just the one that I want. But, you may want to start paying attention to that and start putting some money away and start thinking about saving for those weddings that are coming up in your future.
But, I really don’t think that you’re going to go broke just be careful, spend your money wisely and I wish you and your family the very best of luck.
CHRISTINE STEWART-FITZGERALD: So, that wraps up our show for today. We appreciate you listening to Twin Talks. Join in on the discussion by posting your comments on the Twin Talks Facebook Page or by calling our voice mail at 619-866-4775.
Don’t forget to check our sister shows:
• Preggie Pals for expecting parents
• The Boob Group for moms who breastfeed their babies and
• Parent Savers; an online support group for the new parents.
Next week, we’re going to be talking about: “Inside the NICU: Time Management.” This is Twin Talks, parenting times two.
This has been a New Mommy Media production. Information and material contained in this episode are presented for educational purposes only. Statements and opinions expressed in this episode are not necessarily those of New Mommy Media and should not be considered facts. Though information in which areas are related to be accurate, it is not intended to replace or substitute for professional, Medical or advisor care and should not be used for diagnosing or treating health care problem or disease or prescribing any medications. If you have questions or concerns regarding your physical or mental health or the health of your baby, please seek assistance from a qualified health care provider.
SUNNY GAULT: New Mommy Media is expanding our line up of shows for new and expecting parents. If you have an idea for a new series or if you’re a business or organization interested in joining our network of shows through a co-branded podcast, visit www.NewMommyMedia.com .
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