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Blog Nutrition Diets 22 Weeks Pregnant Diet: What To Eat And Avoid To Keep Yourself And Your Baby Healthy

22 Weeks Pregnant Diet: What To Eat And Avoid To Keep Yourself And Your Baby Healthy

22 weeks pregnant diet plan

If you are five (5) months pregnant, you may notice that your baby bump grows bigger and that stretch marks start to appear. It is okay since 80% of pregnant women also experience this (5) – and there is nothing to be ashamed of. What you can focus on, rather, is consuming a nourishing diet that supports the growth and development of your baby. Read this article to find some recommendations for the 22 weeks pregnant diet. Learn what to eat and what to steer clear of for the optimal health of both you and your baby.

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22 Weeks Pregnant Diet Plan: Best Foods To Eat While Pregnant

One of the main requirements on a 22 weeks pregnant diet is a balanced meal plan. This will help you make sure that you get enough of all the essential nutrients. Besides that, you should ensure that you consume plenty of foods rich in the following components (6):


This mineral plays a vital role in the transportation of oxygen around the body. In pregnant women, iron supplies oxygen to a baby. A lack of iron in a 22 weeks pregnant diet may result in anemia, which adds to the risk of premature birth and postpartum depression.

Your iron intake during pregnancy should be 27 mg a day. Therefore, you need to make sure that your menu includes foods like lean meats, well-cooked seafood, leafy greens, nuts, beans and lentils, whole grains, and fortified breakfast cereals.

There are two types of iron: heme and nonheme iron. The first is found only in animal products, and the body absorbs it better. If you don’t eat meat, you should boost the absorption of nonheme iron by consuming foods rich in vitamin C, such as citrus fruits, berries, tomatoes, and others.

22 weeks pregnant diet


Protein is essential for the proper growth of both the mother (uterus and breasts) and the baby. So a proper 22 weeks pregnant diet should be rich in protein-filled foods, such as lean meats, nuts, eggs, cooked fish, tofu and tempeh, peas, beans, and tempeh.

Read More: The Protein Shake Diet: Everything You Need To Know


You should make sure that you consume enough calcium during pregnancy since it plays an important role in the formation of the baby’s teeth and bones. The best calcium-rich foods include pasteurized dairy, eggs, tofu, white beans, almonds, greens, sardines, salmon, and others.

Be aware that calcium reduces iron absorption. So, if you consume foods packed with these nutrients, make sure that you do something to increase the absorption of iron. Simply eating calcium-rich foods and iron-rich foods separately (at different times) can help.


This micronutrient helps prevent neural tube defects and reduces the risk of premature labor. Include the following folate-rich foods in your menu: black-eyed peas and other legumes, leafy greens, oranges, whole grains, and others.

22 weeks pregnant diet

Vitamin D

This vitamin is essential for the formation of the bones and teeth of your baby. To get enough vitamin D, spend some time in the sun and eat up on fatty fish, egg yolks, cheese, and fortified juices.


This fatty acid supports the brain, eyes, immune system, cardiovascular system, and central nervous system. Its consumption may prevent early delivery, decrease the chance of postpartum depression, and reduce the risk of developing preeclampsia. You can find plenty of omega-3 fatty acids in oily fish, flaxseeds, chia seeds, and walnuts.

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See also  6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month

22 Weeks Pregnant Diet: What Not To Eat While Pregnant List?

Besides making sure that you consume all the vital macro and micronutrients, you should also avoid certain foods. 

Here is what you should keep away from on your 22 weeks pregnant diet (2, 1):

  • Any type of alcohol
  • Mold-ripened soft cheeses with a white coating on the outside
  • Soft cheeses, such as Brie, blue cheese, and feta
  • Unpasteurized milk and any foods made from it
  • Raw or undercooked meat, fish, or other animal products
  • Liver and liver products
  • Game meats that may contain lead shot
  • Cured or processed (deli) meats unless they have been heated thoroughly
  • Unpasteurized or undercooked eggs
  • Swordfish, shark, raw shellfish, and marlin or other fish that may be high in mercury
  • Limit your caffeine consumption to no more than 200 mg a day
22 weeks pregnant


What Fruits Not To Eat During Pregnancy?

There are no particular fruits that a pregnant woman should keep at bay. However, when deciding to eat a fruit, you need to be careful and follow these recommendations (7, 2, 1):

  • Only drink pasteurized or boiled fruit juice
  • Thoroughly wash your fruits before eating them
  • Eat only ripe fruits

Read More: Fruit To Eat During Pregnancy: 15 Best Sources Of Nutrients For You And Your Baby

Can I Eat Mushrooms While Pregnant?

Yes, you can eat mushrooms during pregnancy, but make sure that they are edible and cooked well. The list of allowed mushrooms includes the following (4):

  • White button mushrooms
  • Shiitake
  • Porcini mushrooms
  • True morel mushrooms
  • Chestnut mushrooms
  • Enoki
  • King oysters
  • Buna-shimeji

Keep away from the following inedible mushrooms:

  • Magic mushrooms
  • Parasol mushrooms
  • False morels

Is Oatmeal Good For Pregnancy?

Yes, since oats contain plenty of essential nutrients that promote overall wellness, this makes eating oatmeal good for a pregnant woman. Oats are rich in fiber, folic acid, iron, vitamins B1 and E, and various minerals (3), so they can make a great addition to your 22-week pregnant diet.

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When a woman is pregnant, her load of responsibility doubles. Her actions and choices affect not only her health but also the health of her baby. And since you are what you eat, it is extremely important to stick to a healthy nutritional plan and know how to follow a proper 22-week pregnant diet. Besides making sure that your menu is balanced, you need to eat foods rich in iron, proteins, omega-3 fatty acids, vitamin D, folate, and calcium. Other than that, avoid unpasteurized milk and foods made from it, raw and undercooked meat, raw eggs, unpasteurized juices, alcohol, certain types of fish, and other foods that may harm your or your baby’s health during pregnancy. If you are not sure whether you can consume something or want to make any changes in your dietary plan, please, consult with your doctor!

Remember that a proper diet is not everything you need. Supplement it with this 20 Min Full Body Workout at Home challenge!

See also  15 Week Pregnancy Diet - What To Eat During Your Second Trimester For Maximum Nutrition


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Foods to avoid in pregnancy (2020,
  2. Foods to Avoid in Pregnancy (2021,
  3. Is It Safe To Consume Oats During Pregnancy? (2021,
  4. Is It Safe To Eat Mushroom During Pregnancy? (2021,
  5. Stretch marks in pregnancy (2020,
  6. What to eat in your second trimester (2018,
  7. Which fruits should you eat during pregnancy? (2020,
N. Midland

Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising. Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.

K. Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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