You can feel your baby's movements more clearly now, your belly is visibly growing – and suddenly you might be wondering: Am I eating enough of the right things? The 22nd week of pregnancy is a phase of intense growth, and many expectant mothers feel overwhelmed by nutrition advice. But good nutrition doesn’t have to be complicated. With a few simple adjustments, you can optimally nourish yourself and your baby – all without stress.

Why Nutrition in Week 22 is Especially Important

At 22 weeks, your baby has reached the size of a papaya and weighs about 430 grams. Their brain is developing rapidly, bones are becoming firmer, and sensory organs are refining. All of this requires building blocks – and they come directly from your diet.

Your own body is doing amazing things: Your blood volume has increased by about 40-50%, your metabolism is working harder, and your organs are shifting to make room. No wonder you now have an increased need for certain nutrients – especially iron and magnesium.

Warm morning light streams through a kitchen window onto a wooden cutting board arranged with vibrant fresh ingredients: deep green spinach leaves, ruby red pomegranate seeds, golden quinoa in a ceramic bowl, orange lentils, dark chocolate pieces, and scattered almonds. Soft shadows create depth. The composition suggests abundance and natural nutrition, shot from a 45-degree angle with shallow depth of field, 50mm lens feel, emphasizing the rich colors and textures of iron-rich foods in an inviting, homey atmosphere.

The good news: A balanced diet during pregnancy isn’t so different from what is generally healthy. You don’t have to eat for two – but you should eat more mindfully.

The 7 Key Nutrients for Week 22 and Where to Find Them

Iron: Your Energy Supplier

Iron is your best friend right now. Your body can't produce it on its own, but it desperately needs it for blood production – for both you and your baby. Iron deficiency can lead to fatigue, dizziness, and concentration problems.

  • Animal Sources: Lean beef, poultry, egg yolk (well-cooked)
  • Plant Sources: Lentils, chickpeas, quinoa, oats, spinach, dried apricots
  • Pro Tip: Combine plant-based iron with vitamin C (e.g., bell peppers, orange juice, berries) – it improves absorption by four times!

Magnesium: For Cramps and Strong Nerves

Magnesium supports muscle function, prevents night leg cramps, and helps with stress management. Your baby needs it for bone development.

  • Whole grains (whole grain bread, brown rice, oats)
  • Nuts and seeds (almonds, cashews, sunflower seeds)
  • Legumes (black beans, edamame)
  • Bananas and dark chocolate (yes, really!)

Omega-3 Fatty Acids: For Brain Development

Your baby's brain and eye development greatly benefit from Omega-3 fatty acids, particularly DHA.

  • Fatty Sea Fish: Salmon, mackerel, herring (twice a week, well-cooked)
  • Plant Alternatives: Flaxseeds, chia seeds, walnuts, high-quality flaxseed oil
  • Important: Avoid predator fish like tuna, swordfish, or shark due to potential heavy metal contamination
A watercolor image. A serene outdoor picnic scene on a checkered blanket in a sun-dappled park during golden hour. An Asian woman in her second trimester sits cross-legged, smiling softly while arranging a colorful lunch: whole grain sandwiches, a glass bottle of water with lemon slices, fresh berries in a wooden bowl, carrot sticks, and hummus. Dappled sunlight filters through autumn leaves overhead. Shot with a 35mm reportage feel, natural colors, warm and inviting atmosphere, medium shot capturing both the woman and the spread of nutritious food.

Calcium: For Strong Bones

Your baby is currently building their skeleton – and may draw calcium from your bones if needed. Make sure you have enough supply!

  • Dairy products (pasteurized!): Yogurt, cheese, buttermilk
  • Green vegetables: Broccoli, kale, bok choy
  • Fortified plant drinks (oat, almond drink with calcium)
  • Sesame, almonds

Folic Acid: Still Essential

Folic acid remains important for cell division and blood formation in week 22.

  • Dark leafy greens (spinach, lamb's lettuce, arugula)
  • Legumes (lentils, chickpeas)
  • Whole grains
  • Oranges and avocados

Protein: The Building Blocks of Life

Your baby needs high-quality protein for the growth of tissue, muscles, and organs.

  • Lean meat (well-cooked)
  • Fish (see Omega-3)
  • Eggs (hard boiled or well-cooked)
  • Legumes, tofu, tempeh
  • Greek yogurt, quark, cheese

Fluid: Underestimated but Essential

Your increased blood volume and your baby's metabolism require more fluids. Drink at least 2-2.5 liters daily.

  • Water (still or sparkling)
  • Unsweetened herbal and fruit teas
  • Diluted fruit juices (1:3 with water)
  • Soups and water-rich fruits count as well

What Should Be on Your Plate – The Practical Pyramid

Visualize your diet as a pyramid, with the base taking up the most space:

An educational watercolor illustration showing a food pyramid specifically designed for pregnancy week 22. The pyramid has four distinct colorful layers with simple icons and German labels. Bottom layer (largest, green): vegetables and fruits with icons of broccoli, carrots, apples, berries. Second layer (warm brown): whole grains showing bread, rice, oats. Third layer (soft yellow): proteins with fish, eggs, legumes, dairy. Top layer (smallest, golden): healthy oils and occasional treats. Soft pastel colors, hand-drawn style, clean white background, gentle shadows, educational but warm and approachable aesthetic, top-down view, 24mm wide angle feel.
  • Base (largest share): Vegetables and fruits – at least 5 servings daily in all colors of the rainbow
  • Second level: Whole grains – bread, pasta, rice, oats as energy sources
  • Third level: Protein sources – lean meat, fish, eggs, legumes, dairy products
  • Top (smallest share): High-quality oils (olive oil, rapeseed oil, flaxseed oil) and occasional sweets

This distribution provides you with all the necessary vitamins, minerals, and omega-3 fatty acids for your baby's optimal development – all without complicated calculations.

What You Should Avoid – The Key No-Gos

Not all foods are safe during pregnancy. You should consistently avoid these:

  • Raw or undercooked meat: Tartar, carpaccio, pink steaks – risk of toxoplasmosis
  • Raw fish: Sushi, smoked salmon, oysters – risk of listeriosis
  • Unpasteurized dairy products: Soft cheese like brie, camembert, feta made from raw milk – also a listeria risk
  • Raw eggs: Tiramisu, homemade mayonnaise, mousse au chocolat – risk of salmonella
  • Organ meats: Liver contains too much vitamin A, which can be harmful in high doses
  • Alcohol: No safe threshold known

The good news: Pasteurized dairy products, well-cooked meats, and cooked eggs are completely safe. Just pay attention to how they are prepared!

A watercolor image. A cozy evening kitchen scene with warm pendant lighting. An African woman in comfortable home clothes stands at a modern stove, stirring a pot of colorful vegetable soup. Steam rises gently. On the counter beside her: a wooden cutting board with freshly chopped vegetables, a cookbook open to a pregnancy recipe page, and a glass of water. The scene conveys comfort, safety, and mindful cooking. Shot from a low angle with deep depth of field, 35mm lens feel, warm color palette with golden kitchen light, intimate and reassuring atmosphere.

Salt Consumption: Don’t Be Afraid of the Salt Shaker

In the past, pregnant women were advised to eat as little salt as possible. This recommendation is now considered outdated. Salt and other electrolytes are important for your body – especially with increased blood volume.

This doesn’t mean you should eat extremely salty foods, but you also don’t need to fear every salt shaker. Listen to your body and season to taste. If you have high blood pressure, talk to your doctor about individual recommendations.

Your Daily Meal Plan: Here's What a Day Could Look Like

Theory is great – but how do you implement it practically? Here’s a realistic daily plan without frills:

Breakfast: Whole grain muesli with yogurt, berries, flaxseeds, and a handful of nuts. Plus a glass of orange juice.

Snack: An apple with almond butter or a whole grain bread with cream cheese and cucumber slices.

Lunch: Quinoa bowl with grilled salmon, steamed broccoli, chickpeas, avocado, and olive oil-lemon dressing.

Afternoon Snack: Greek yogurt with honey and walnuts or a banana with a bit of dark chocolate.

Dinner: Whole grain pasta with tomato-lentil sauce, plus a colorful salad with bell peppers, carrots, and pumpkin seeds.

Before Bed: A cup of herbal tea and possibly a small handful of dried fruits.

A watercolor image. A bright, airy farmers market scene on a Saturday morning. A European woman with a visible baby bump browses colorful produce stands filled with seasonal vegetables: purple eggplants, red tomatoes, leafy greens, golden squash. She holds a woven basket already containing fresh produce. Soft natural daylight, vibrant but natural colors, other shoppers blurred in the background. Shot with an 85mm portrait lens feel, shallow depth of field focusing on the woman and the vegetables, conveying joy, connection to fresh food, and mindful shopping during pregnancy.

Practical Tips for Everyday Life

Knowledge is one thing – implementation is another. These tricks will help you actually stick to your good intentions:

  • Meal prep is your friend: Cook larger amounts of quinoa, lentils, or whole grain rice on the weekend. This way, you have healthy staple ingredients ready at hand.
  • Prepare snack boxes: Wash and chop vegetables in advance, portion nuts into small containers. When hunger strikes, you’ll reach for something healthy.
  • Smoothies as a nutrient booster: Spinach, banana, berries, oats, almond milk – and you have a nutrient-rich breakfast to drink.
  • Listen to your gut feeling: Cravings can be a sign of nutrient deficiency. Craving meat? Maybe you're lacking iron. Wanting dairy products? Possibly calcium.
  • Smaller portions, eat more frequently: If your stomach has less space due to your growing belly, 5-6 smaller meals are often more comfortable than 3 large ones.
  • Always have water on hand: Prepare a large pitcher of water in the morning – possibly flavored with lemon, cucumber, or mint. This way, you can see how much you have already drunk.

If Nausea or Cravings Strike

Even at week 22, some women may still struggle with nausea or experience extreme cravings. This is completely normal.

For nausea: Ginger tea, small frequent meals, dry crackers, cold foods (often more tolerable). Don't force yourself – eat what you can handle, and supplement with a prenatal vitamin.

For cravings: It's fine to indulge – but try to find a healthy alternative. Want something sweet? Try dates with nut butter, frozen berries, or dark chocolate. Craving something salty? Whole grain crackers with hummus or roasted chickpeas.

When Supplementation Makes Sense

A balanced diet covers most needs. However, doctors often recommend:

  • Folic acid: 400-800 μg daily (often until the end of pregnancy)
  • Iodine: 100-150 μg daily (important for thyroid function)
  • Vitamin D: Especially in winter, when there is little sunlight hitting the skin
  • Iron: Only if a deficiency is proven (blood test by your doctor)
  • DHA (Omega-3): If you do not eat fish

Talk to your doctor or midwife about your individual situation. More is not always better – some vitamins can be harmful in high doses.

Common Questions About Nutrition in Week 22

Do I really have to eat for two?
No! Your energy needs increase only starting in the second trimester – and then only by about 250-300 calories per day. This is roughly equivalent to an additional slice of whole grain bread with cheese and an apple. Quality over quantity.

Can I drink coffee?
Yes, in moderation. Up to 200 mg of caffeine per day is considered safe – this is roughly equivalent to 2 cups of brewed coffee. Remember that tea, cola, and chocolate also contain caffeine.

What if I am a vegetarian or vegan?
A plant-based diet is possible during pregnancy but requires special attention. Pay particular attention to iron, vitamin B12, protein, calcium, iodine, and Omega-3. Nutritional counseling and supplementation are usually advisable.

How do I recognize an iron deficiency?
Typical symptoms: extreme fatigue, paleness, dizziness, brittle nails, hair loss, difficulty concentrating. Your doctor will regularly check your iron levels through blood tests.

Are organic foods more important during pregnancy?
Organic products contain fewer pesticide residues, which is generally positive. If the budget is limited, prioritize organic for items you eat with the skin (berries, apples, leafy greens). Thorough washing is important for all fruits and vegetables.

Your Body Knows What It Needs

At the end of this article, I want to leave you with one thing: Trust your body. It has already accomplished incredible things in the past 22 weeks. There is no perfect diet – but a good, balanced diet is completely sufficient for most women.

Eat a variety of foods, colorful and as fresh as possible. Enjoy your meals without guilt. And if you have a day when all you can manage is buttered noodles – that’s okay too. Tomorrow is a new day.

Your baby is growing wonderfully, your body is wise, and you are doing great. Bon appétit!