Healthy eating can help you avoid complications like high blood pressure, premature birth, and preeclampsia during week 22 pregnancy. You should get sufficient amounts of proteins, minerals, vitamins, carbohydrates and fats to promote healthy growth. But you need a few more calories as you enter the second trimester. Here are some of the essential nutrients you should have in 22nd week –
Iron
Iron is an essential nutrient to carry oxygen throughout the body and helps in baby’s growth. Iron deficiency anemia is a common condition which causes complications like postpartum depression and preterm birth. You should take at least 27mg of iron every day during pregnancy. Here are some of the sources of iron –
- Cooked seafood
- Lean meat
- Nuts
- Leafy green vegetables
- Lentils and beans
- Fortified breakfast cereals
- Whole grains like oatmeal and bread
Animal products help your body to absorb iron more smoothly than eating plant-based products. To improve absorption of iron without meat, you should have more foods rich in vitamin C, such as orange juice, oranges, tomatoes, and strawberries. Don’t have supplements or foods rich in calcium as it affects your body’s ability to absorb iron.
Protein
In 22nd week pregnancy, aim for 1.52g of protein per kg of your body weight every day to help in cellular growth and baby’s brain growth. For example, if you weigh around 79 kg, you should aim for 121g of protein every day. It is also vital for the development of your breasts and uterus. Some of the best protein sources are nuts, lean meats, eggs, tempeh and tofu, cooked fish, beans, peas, and lentils.
What not to Eat?
Avoid these foods during the later stages of pregnancy –
- Raw eggs
- Raw meat
- Raw fish
- Soft cheeses like blue cheese
- Ready-to-eat seafood and meats
- Fish having high mercury levels, such as shark, swordfish, king mackerel, and tilefish
Don’t drink alcohol of any kind during pregnancy as it can cause stillbirth, miscarriage, FASDs (fetal alcohol spectrum disorders). Also control your caffeine intake and keep it lower than 150-300 mg per day. A cup of coffee (8 ounces) has up to 165 mg of caffeine, and a cup of black tea (6 Oz) has around 45mg of caffeine. Also avoid medications which contain caffeine, along with soft drinks, green tea, and chocolate.
