Pregnancy nutrition guide

Pregnancy nutrition for weeks 21–24

The fetus practices breathing movements, and around 24 weeks the chance of survival begins if born early (with intensive care).

Lungs practice + viability threshold

What is developing

The placenta continues growing (though the baby weighs more than the placenta from around this stage).
Breathing movements are practiced, though lungs are not yet ready to work fully.
By about 24 weeks, survival becomes possible if born very early, but risks remain.

These food ideas support general nutrition planning. They are not medical advice and do not replace prenatal vitamins or clinician guidance.

High priority

Iron supports expanding maternal blood volume and fetal needs.

Pregnancy increases iron requirements; iron deficiency is common and matters for oxygen transport.

High priority

A growth-and-maturation stretch: protein remains a core building block.

Protein supports tissue growth for both fetus and mother during pregnancy.

Medium priority

Vitamin C supports tissue structure and can help with iron absorption.

Vitamin C supports collagen and can improve absorption of iron from plant foods.

Supporting priority

Zinc supports growth and immune function.

Zinc is involved in many enzyme systems and supports immune and growth processes.

Second trimester often means about 340 extra calories/day, depending on your starting weight and situation.