WEEK 22: It’s in their eyes
This week, pigments will give your baby’s eyes their colour. They’re growing rapidly and your bump is getting bigger – see what you can do to avoid putting too much strain on your back.

22 weeks pregnant: Pregnancy tips and nutrition

At a glance

Keep your back straight – try balancing a book on your head

Get up, walk and stretch your legs if you’ve been sitting still for a while


Starchy foods – like potatoes, wholemeal bread and pasta – are great for your diet

Six to eight kilos is a normal pregnancy weight gain – consult your midwife if you’re concerned

Baby’s skin looks quite wrinkled, but it is much less transparent than it has been.

Baby's development at 22 weeks

Eye colour is decided at around week 22. So baby’s irises are starting to get their pigment now, though the lids remain closed. Many babies appear to have blue eyes at birth, so you won’t find out their true hue until a few weeks later. Baby’s skin looks quite wrinkled, but it is much less transparent than it has been.

Your body

Your bump is getting bigger. As baby grows heavier, your back will be put under more strain. So it’s important to sit and stand as straight as possible. Practice by trying to balance a book on your head. Don’t let your pelvis tip forward as you walk or stand.

If you’re sitting for a long time, put a small cushion behind your back to support your upright posture. Trust us your back will thank you later.

Woman measuring her bump at 22 weeks of pregnancy


Starchy foods are an important source of energy, vitamins and fibre, and are satisfying without containing too many calories.

These slow-burning carbohydrates are great for controlling those sugar cravings, and will help you feel fuller for longer. They’re also a great source of energy, which is essential for you and your not-so-little one.

If you’ve been advised to control your weight, pay attention to portion size and how you’re cooking. Make sure you don’t add lots of fats or buttery sauces.

Starchy foods include potatoes, bread, pasta, rice, quinoa and semolina, as well as legumes (beans, lentils, etc). Most of them are available in a whole grain version, which is the healthiest option for you and baby.

Pregnancy tips

When pregnant, lots of women worry they are gaining too much weight, or too little. There’s no need to be concerned, weight gain varies from one woman to the next. And only your GP or midwife can really advise you on this.

21 weeks pregnant: Pregnancy tips and nutrition

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Important advice to mothers

The World Health Organisation (WHO) recommends exclusive breastfeeding for the first 6 months of life. SMA® Nutrition fully supports this and continued breastfeeding, along with the introduction of complementary foods as advised by your healthcare professional.


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