Week by week Pregnancy Diet: 22nd Week Diet


Diet & Exercise

Drink plenty of water & never skip breakfast. Increase your caloric intake by about 340 calories per day as you are in the second trimester. Average weight gain at 22 weeks pregnant is around 10-15 kgs(BMI 18.5-24.9). Have small portions of food every few hours to keep blood sugar levels normal. Fill your plate with Vit C & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.

    Say yes to:

  1. Iron: Poultry, seafood, beans and dark leafy greens.
  2. Calcium: Milk, yoghurt, cheese) and dark leafy greens.
  3. Omega-3 fatty acids: Fatty fish, chia seeds, flaxseeds and fortified foods.
  4. Magnesium: Nuts and seeds, bananas and yoghurt.
  5. Vitamin D: Fortified foods, like milk, soy milk and fortified cereals, fatty fish and egg yolks.
  6. Folic acid: Beans, fruits, leafy green vegetables and prenatal vitamins.

    Say no to:

  1. Sweetened beverages with added sugars, including soft drinks and pre-sweetened teas
  2. Raw meat
  3. Refined flour
  4. Caffeine
  5. Raw eggs
  6. Fish with high levels of mercury
  7. Unpasteurized dairy products
  8. Ready-to-eat meats and seafood
  9. Fried & spicy food
  10. Artificial sweeteners
  11. High-fat, high-sugar, and high-sodium foods

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