What to Eat During a Twin Pregnancy: Trimester-by-Trimester Guide
Written by Annie Gager, MS, RD
July 23rd, 2025
When I first found out I was pregnant, I was excited, overwhelmed, and—let’s be honest—a little panicked about what I was supposed to eat. As a first-time mom, there’s already so much to learn. Add in twin nutrition, and suddenly you're googling "how much protein do twins need?" at 2 a.m. with a bag of crackers in hand. Sound familiar?
Now, as a prenatal dietitian and creator of the Twice Nourished Nutrition Program, I get to help twin moms navigate this journey with clarity, confidence, and zero shame. Let’s walk through what to eat in each trimester of your twin pregnancy—because nutrition should feel empowering, not exhausting.
First Trimester: Gentle Nutrition While Surviving Nausea
What’s Happening: Your babies are just beginning to develop, but you’re probably feeling more nauseous than ever. Thanks, hormones! The good news? Calorie needs don’t skyrocket just yet.
Key Nutrients:
Folate (for neural tube development)
Vitamin B6 (may ease nausea)
Iron (to support increased blood volume)
Iodine (for early brain development)
Real Talk…
My first trimester go-to’s were:
Plain bagels with peanut butter
Cold grapes
Ginger tea
Eggs with toast—when I could manage them
Milk & cereal
Smart Strategies:
Eat small, frequent meals: Every 2–3 hours can help nausea and blood sugar.
Focus on can instead of should: Can you get in a fruit today? Great. Can’t stomach veggies yet? That’s okay.
Keep it bland + balanced: Think rice, toast, bananas, and simple proteins like eggs, Greek yogurt or a cheese stick.
Snack Ideas:
Dry cereal with milk
Apple slices with almond butter
Smoothie with banana, yogurt, oats, and flaxseed
📌 Pro tip: A vitamin B6 supplement may ease nausea. Always consult your provider or a registered dietitian—you know where to find one. 😉
Second Trimester: Energy Returns, Nutrients Matter More
What’s Happening:
You might feel like yourself again—hello, energy boost! This is when fetal growth really takes off, and it’s time to fuel up.
Key Nutrients:
Calcium (bone development)
Iron (prevent anemia)
Protein (builds everything from organs to placenta)
Omega-3s (DHA) (brain development)
Twin Nutrition Tip: Your calorie needs increase significantly here—up to 600+ extra per day in some cases. And yes, that’s more than a singleton pregnancy.
Sample Day of Eating:
Breakfast: Scrambled eggs, whole-grain toast, orange slices
Snack: Trail mix + string cheese
Lunch: Chicken quesadilla with avocado, cheese and black beans
Snack: Greek yogurt parfait with berries and granola
Dinner: Salmon, quinoa, roasted carrots
Dessert: Dark chocolate + almond butter on crackers
Client Example:
One of my clients, Jess, was barely gaining weight by 20 weeks and feeling stressed. We added smoothies and avocado toast to her daily routine, and within two weeks, she was gaining steadily—and feeling more energized.
📌 Pro tip: First and second trimester weight gain is crucial—especially with twins. Don’t shy away from full-fat options like yogurt, cheese, and healthy oils.
Third Trimester: Growth, Gut Space, and Getting Creative
What’s Happening: Your twins are growing rapidly—and your stomach space is shrinking (literally). Fatigue, heartburn, and feeling full fast are common.
Key Nutrients:
Healthy fats (for brain and tissue development)
Choline (memory and cognition)
Magnesium (muscle function + electrolyte balance)
Fiber (to fight constipation!)
Eating Strategy:
Smaller portions, more often: 5–6 mini meals a day.
Prioritize nutrient density: Every bite matters, so make it count.
Stay ahead of heartburn: Avoid greasy foods, eat upright, and try soothing teas like chamomile.
Twin-Friendly Snacks:
Nut butter on whole grain toast
Cottage cheese with peaches
Rice cakes with mashed avocado and pumpkin seeds
Chia pudding with cinnamon and blueberries
📌 Pro tip: Hydration supports digestion and amniotic fluid. Aim for 10–12 cups of water daily (add lemon or fruit if plain water isn’t appealing!).
Reminder: You’re Doing Amazing
Whether you're barely eating or eating everything in sight, there’s no one perfect way to eat for twins. Every pregnancy is different—and you know your body best.
That said, a little support goes a long way. That’s exactly why I created the… Twice Nourished Nutrition Program (Your Twin Pregnancy BFF)
If you’re overwhelmed by what to eat, how much, or how to prep for postpartum with two babies on the way—I’ve got you.
Twice Nourished is my signature 8-week program for twin moms-to-be that includes:
✅ A complete twin pregnancy nutrition guide
✅ A recipe book packed with balanced, tasty meals
✅ 8 educational video modules (topics like trimester nutrition, preventing preterm labor, postpartum planning, and more)
✅ 2 one-on-one counseling sessions with a prenatal dietitian (hi!)
✅ Unlimited email support for all those “can I eat this?” questions
💬 "This program took all the guesswork out of twin nutrition. I felt calm, confident, and ready." — A happy mama of twins
🎉 Ready to feel nourished, not nervous?
👉 Join the Twice Nourished Program today or book a free discovery call here to see if it’s right for you.
Grab Your Free Gift!
To help you feel more confident starting today, I’ve created a FREE Trimester-by-Trimester Twin Pregnancy Nutrition Checklist just for you.
It breaks down:
Nutrients to focus on each trimester
Real-life food examples
Quick snack ideas
A printable weight gain tracker
🎁 Click here to download it now!
Final Thoughts
You’re not just eating for three—you’re fueling two tiny humans and one powerful mama. With the right foods and support, you’ll be twice nourished and more than ready. And if you need a partner along the way, I’m right here cheering you on!
Sincerely,
Annie Gager, MS, RD
Prenatal Dietitian & Twin Mom Cheerleader!
