22 Week Pregnancy Diet Guide For a Healthy Pregnancy

When you are 22 weeks pregnant, you are already in the second trimester. Your child is developing rapidly, and your nutritional requirements are changing as quickly as well. What you put in your mouth today contributes significantly towards the brain development of your baby, the growth of their bones, the strength of their immune system, and yours as well, about energy, mood and comfort.

Here is a week-by-week food plan during the 22nd week of pregnancy that will help you and your baby.

What’s Happening in 22 Weeks?

By week 25, the baby’s size is about 430-500 grams and 27-30 cm in length, head to toe. Important developments are:

• Audition and sounding reception: Hearing and response to sounds
• Eyelids, eyebrows, and fingernails are well developed
• Growth of the taste buds and more forceful movements of the limbs

Your body can suffer from hunger, cramps in the legs, stretch marks and backache. A healthy diet would also help alleviate most of these symptoms, as well as provide your growing baby with nutrition.

Essential Nutrients at 22 Weeks

1. Iron

• Iron is essential because your blood volume is higher when pregnant in order to prevent anaemia.
• Foods: Spinach, lentils, dry fruits, red meat, fortified cereals

Hint: Vitamin C (such as oranges) helps to absorb iron-rich foods.

2. Calcium

• Significant to the fetal bones and teeth development.
• Milk, cheese, yoghurt, sesame seeds, almonds, broccoli

3. Omega-3 Fatty acids

• Aids in the development of the brain and eyes.
• Walnuts, chia seeds, flaxseeds, fish (low-mercury such as salmon)

4. Protein

• Cell growth and repair are essential.
• Foods: Sources: Eggs, dairy, pulses, paneer, lean meat, soy

5. Folic Acid

• Assists in the prevention of neural tube defects.
• Leafy greens, legumes, fortified grains, citrus fruits

6. Fibre

• It prevents constipation, which is one of the symptoms of pregnancy.
• Whole grains, fruits, vegetables, oats, psyllium husk

Sample 22nd Week Meal Plan

Breakfast:

• 1 bowl of oatmeal with nuts (cut) and banana
• 1 boiled egg/ paneer toast
• 1 glass of milk

Mid-Morning Snack:

• A few nuts, almonds and walnuts
• Coconut water (new) or fruit juice (unsweetened)

Lunch:

• 1 bowl of brown rice/ roti
• Mixed vegetable curry
• Rajma or dal
• Salad (carrot, cucumber, beetroot)
• Curd or buttermilk

Evening Snack:

• Makhana or sprouts roasted chaat
• Herb tea or fresh lemon juice

Dinner:

• Quinoa or whole wheat roti
• Palak paneer or chicken grills
• Stir-fried vegetables
• A little fruit dish

Foods to Avoid at 22 Weeks

• Uncooked or insufficiently cooked meat/eggs
• Raw milk or raw cheese
• Fish that have high mercury (shark, swordfish)
• Overdose on caffeine (<200 mg/day)
• Spicy or fried food, or excessively salty food
• Artificial sweeteners and sugary soda drinks

Tips for a Healthy Second Trimester

• Keep yourself hydrated: Have 8-10 glasses of water every day
• To prevent bloating and heartburn, eat small and frequent
• Moderate exercise: Walking or prenatal yoga can aid digestion and promote sleep.
• Consume prenatal supplements as recommended by your physician.
• Sleep well: Seven to nine hours a night.

When to Seek Help

In case you have been feeling exhausted, lacking appetite or are feeling nauseous all the time, even during the second trimester, you should talk to your health practitioner. Each pregnancy is individual, and individual nutrition plans may help a lot.

Final Thought

By week 22, your baby is developing faster. Mindful eating is not about piling more food in the stomach, but rather about eating correctly. Experts at Mannat Fertility Centre will take you through all the stages of pregnancy and fertility to a healthy delivery.