20 Weeks Pregnant

Baby's Development This Week

You've reached the halfway point! Your baby is now the size of a banana and is becoming very active. Their skin is covered in a white, waxy substance called vernix caseosa, which protects them from the amniotic fluid. This is also a major week for sensory development; the brain is designating specialized areas for smell, taste, hearing, vision, and touch.

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  The fetus is actively swallowing amniotic fluid, practicing for digestion.
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  Meconium (first stool) begins accumulating in intestines.
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  The skin thickens into four layers.
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  Sensory development accelerates — the brain processes touch, taste, and sound.
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  The fetus is about 25.6cm head to heel — the size of a banana.

Your Symptoms at Week 20

The 'pregnancy glow' is often in full effect during week 20. You've likely felt the first flutters of movement, known as quickening, which will soon become more distinct kicks. Your center of gravity is shifting as your bump grows, so you might notice some backaches or a bit of breathlessness as your uterus reaches the level of your navel.

Week 20 Checklist

• ✓Complete your anatomy scan if not done (essential)
• ✓Review anatomy scan results with your provider (essential)
• ✓Begin planning the nursery (recommended)
• ✓Sign up for childbirth and breastfeeding classes (recommended)
• ✓Start a baby name shortlist if you haven't (optional)

Nutrition in the Second Trimester

Many people find their appetite returns and nausea eases up during the second trimester, which makes this a good window to focus more deliberately on nutrient-dense eating. Energy needs increase modestly during this stage, and it’s a common point for providers to check in more specifically about iron, calcium, and protein intake as the baby’s growth accelerates.

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  Iron needs increase in the second trimester — pair iron-rich foods (lean meat, beans, leafy greens) with vitamin C sources to help absorption.
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  Calcium and vitamin D support your baby’s developing bones — dairy, fortified plant milks, and leafy greens are common sources.
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  Protein needs increase somewhat; spreading protein across meals (eggs, beans, meat, dairy, tofu) rather than concentrating it in one meal can help you meet your daily needs.
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  Fiber-rich foods (whole grains, fruits, vegetables) can help with digestive symptoms like constipation, which often become more noticeable in the second trimester.
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  Continue to avoid alcohol, raw/undercooked proteins, unpasteurized dairy, and high-mercury fish.
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  If heartburn starts appearing, smaller and more frequent meals, plus avoiding lying down right after eating, can help.

Staying Active in the Second Trimester

For many people, the second trimester is when energy returns and exercise becomes more comfortable again, though your center of gravity is starting to shift as your belly grows, which is worth factoring into your choice of activities. This is generally a good stage to continue or start prenatal-appropriate strength training, walking, swimming, or prenatal yoga classes, while avoiding activities with a high fall risk or direct abdominal impact. As always, if your provider has flagged any pregnancy-specific concerns, follow their individual guidance over general recommendations.

For Partners: Supporting the Second Trimester

As energy often returns during the second trimester, this can be a good window for partners to get more involved in shared activities — attending appointments together, going to childbirth or prenatal classes, or simply being present for the visible physical changes that tend to become noticeable during this stage. It’s also a practical time to start conversations about logistics further down the line: parental leave planning, nursery preparation, and how responsibilities will be divided after the baby arrives.

Frequently Asked Questions