Diet Plan 20 Weeks Pregnant


You can experience more changes when you are 20 weeks pregnant. Your nausea recedes a bit and the tiredness also subsides slowly. You need to consume protein rich diet to increase your energy level. You can chart out a diet plan 20 weeks pregnant, which will help you get the necessary nutrition.

Iron rich foods

Iron is highly essential for the body, when you are pregnant. It helps in making baby’s red blood cells. Children born to iron deficient mothers tend to be smaller in size. Good level of iron also helps in reducing bleeding during the time of birth. Foods that are rich in iron include red meat, fish, poultry, spinach, lentils, iron-fortified cereals and leafy vegetables.


Omega 3 fatty acids

Omega 3 fatty acids play an important role in the development of your baby’s eyes and brain during pregnancy. Fish such as herring, mackerel and sardines are good sources of fatty acids. Go for smaller fish, as the large ones tend to acquire more mercury. Vegetarians can obtain omega 3 fatty acids from soybeans, tofu, green vegetables, walnuts, milk, eggs and sesame seeds.

Iodine intake

Iodine is important for the proper functioning of thyroid gland. By week 14, the thyroid gland of your baby starts functioning and generates its own hormones. Seafood like fish, seaweed, shellfish are rich in iodine. You can cook fish such as mackerel, haddock, salmon, prawns and sardines, at least two times per week. Other good natural iodine sources include iodized salt, cereals, dairy products like butter, cheese, yogurt; vegetables such as onions, mushrooms and spinach; and eggs and meat.

Snacks and Drinks

You should choose healthy snacks and drinks during your pregnancy. Black plum smoothie and apple smoothie make delicious drinks. Vegetable salad, fruit yogurt, fresh fruits and whole-grain bread sandwiches are excellent choices for snacks.