22-weeks pregnant: baby development and diet tips
If you could look inside, you may see your baby sucking their thumb. It’s nature’s way of getting them ready to breastfeed from birth. Read more about what to expect week 22 of pregnancy.
Baby development
Their heart is now big enough that we can hear their heartbeats with a simple stethoscope placed on your stomach. Did you know that you won’t know the final colour of their eyes until 6-10 months after their birth? Many babies appear to have blue eyes at birth and as pigment is distributed within the eye, the colour will change into its ultimate hue. Their skin looks quite wrinkled and is still translucent, and is pinkish red in colour because of visible little blood vessels. It is covered with a greasy protective coating, the "vernix ", which is secreted by the sebaceous glands. Don’t worry, it will disappear!
Your body
Your bump is getting bigger. As the baby and everything surrounding it grows heavier, the more of a strain there will be on your back. It is important to sit and stand as straight as possible. You can practice this by trying to balance a book on your head, like a model. Don’t let your pelvis tip forward as you walk or stand. You can put a small cushion behind your back to support your upright posture if you are sitting for a long time.
Nutrition
Don’t overlook carbohydrates in your meals. Contrary to common belief, foods high in carbohydrate are part of a healthy diet for women that are pregnant. Carbohydrates provide energy and micronutrients that are essential for you and your growing baby. Carbohydrate foods include potatoes, bread, pasta, rice, quinoa and semolina, as well as legumes (beans, lentils,) and most are available in a whole grain version, which is preferable. Eat a variety of healthy foods each day including vegetables and fruits, whole-grain foods, and protein foods. Try making half of your plate vegetables and fruits at meals and snacks and choose foods with little or no added sodium, salt, and saturated fat. Speak with your doctor if you are not able to eat a variety of foods due to nausea or vomiting.
Tips
A lot of women wonder whether they are gaining enough weight, too much weight, or not enough while pregnant. Pregnancy weight gain varies from one woman to the next and recommendations for healthy pregnancy weight gain ranges are based on a woman’s pre-pregnancy weight for their height (BMI; body mass index). Speak with your doctor or midwife about maintaining healthy pregnancy weight gain and the recommended ranges for you.
Reference
Health Canada. Canada’s food guide: Healthy eating when pregnant and breastfeeding. Healthy eating when pregnant and breastfeeding - Canada's Food Guide Accessed September 2021.
SOGC Pregnancy Info: Weight gain during pregnancy. Weight gain during pregnancy – Pregnancy Info Accessed September 2021.
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