Week 21of 40
Trimester 2
Week 21 of 40
The fetus
25 cm360 grams
Size of A cauliflower
- The baby is growing quickly now and movements are getting stronger
- The digestive system is developing and the baby swallows amniotic fluid
- Eyebrows and eyelashes are starting to appear
- The baby reacts to sounds from outside – feel free to talk to your belly
Your body
Physical changes
- The belly is growing noticeably and can affect your balance
- Stretch marks may begin to appear on the belly, hips, or breasts
- Increased blood volume can make veins more visible under the skin
Common symptoms
- Sore and swollen legs after a long day
- Heartburn and digestive issues
- Increased sweating due to higher metabolism
Good to know
- The baby's kicks should be noticeable now – start getting to know the movement pattern
- Sex during pregnancy is completely safe if you have a normal pregnancy
- Drink at least 2 liters of water per day to stay hydrated
Food & nutrition
Fluid balance is especially important now. The amniotic fluid is regularly renewed and your body needs extra fluids for the increased blood volume.
Good to eat
- Water-rich foods like cucumber, melon, and tomatoes for extra hydration
- Fiber-rich foods like lentils, chickpeas, and whole grains to combat constipation
- Lean protein sources like chicken, fish, and eggs
- Fruits like apples and pears with the skin on for extra fiber
Be aware of
- Drink water regularly, don't wait until you're thirsty
- Fiber-rich foods help with constipation but increase gradually to avoid gas
Avoid
- Alcohol
- Raw and undercooked meat due to toxoplasmosis risk
- Unpasteurized dairy products
Supplements
- Folic acid 400 micrograms daily
- Vitamin D 10 micrograms daily
- Iron supplements if needed – discuss with your midwife
Exercise
Regular exercise strengthens the body and can relieve common pregnancy symptoms like back pain and swelling.
Suggested activities
- Water aerobics – gentle and relieving for the joints
- Walking
- Prenatal yoga
- Light strength training
Avoid
- Heavy lifting
- Exercises with a high risk of falling
Sources
The content on this website is based on information from 1177.se and the Swedish Food Agency. It does not replace professional medical advice. Always contact your midwife or doctor with questions about your pregnancy.