Your Nutrition – Pregnancy Week 10 

Your Nutrition – Pregnancy Week 10


First Trimester

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10 weeks pregnant is all about striving for a healthy balance in nutrition. Nourish your baby with a broad range of different nutrients!

Your Nutrients Of The Week

Strive for a healthy balance
Choose good foods from all of the food groups to nourish yourself and your baby with various essential nutrients.

Food Groups Recommended number of servings per day
Brown rice and Wholemeal bread 6-7
Fruit 2
Vegetables 3
Meat and others
(Of which dairy foods and calcium-rich foods)
3 ½
1

It is also important to limit food that is high in fat, salt and sugar and ensure that you get a good mix of vitamins and minerals. Whilst your baby is growing at his fastest, add about 300 calories a day to your diet. That is equivalent to a bagel, an egg with toast, a banana with milk, or slightly larger portions of your normal meals.

Data from Healthhub

Your Wellness Tips This Week

Find new ways to move
Moderate physical activity 30 minutes a day, most days of the week, is considered safe and beneficial to pregnant women and their babies. Some exercises you can consider:

  • Aerobics promote circulation, heart and lung stimulation, muscle tone, and joint health. Examples include walking, bicycling, jogging, and swimming.
  • Light weight training supports muscle tone, strength, and endurance. Use light weights and avoid straining your body.
  • Water exercises ease stress on your body and reduce overheating. Examples include swimming and water aerobics.
  • Yoga supports relaxation, flexibility, breathing, and posture. It can build strength and increase endurance.
  • Pilates helps improve posture and build muscle strength, breathing, and flexibility.
  • Cross-country skiing.
  • Golf.
  • Bowling.

Your Baby's Development at Week 10

It’s official! After 9 weeks of life as an embryo, your baby becomes a foetus by the end of your 10th week*. Here are some of the other changes your baby is going through during your 10th week of pregnancy:

  • Your baby measures more than one inch, or roughly the length of a quarter. By the end of the first trimester, your baby will grow to be about 7.5 cm — around the length of a kiwi fruit. This measurement does not even take into account arms and legs. That is because in the first trimester, your baby is measured from the top of the head to the bottom of the rump.
  • By the beginning of the 10th week of pregnancy, all of your baby’s vital organs have formed.
  • His embryonic tail, located at the bottom of his spinal cord, has disappeared.
  • His bones continue to develop. On an ultrasound, your baby’s bones appear white.
  • At 10 weeks pregnant, his ears get close to their final form.
  • His teeth buds emerge and his eyelids develop further.
  • His testes start producing the male hormone testosterone around the 10th week of pregnancy.
  • Tiny fingers and toes are fully separated (no more webbing).
  • Plus, your baby’s brain growth really takes off. Every minute, 250,000 new neurons (or first brain cells) are produced.

*According to the Mayo Clinic Guide to a Healthy Pregnancy

Your Changing Body at Week 10

Like your baby, your body also is continuing to change.

Pressure in your lower abdomen
You might experience pressure in your lower abdomen. Most likely, you’re feeling your uterus starting to grow or sensing increased blood flow. This pressure might also cause you to urinate more often.

Changes to your eyes
During the 10th week of pregnancy, you might notice some changes with your eyes. The outer layer of your eye — the cornea — gets slightly thicker. This is due to fluid retention during pregnancy. Dry eyes or puffy eyelids also might occur during pregnancy.

These symptoms are temporary and your eyes return to normal after you give birth. Speak with your doctor if eye changes seem intense, if you see spots, or if blurred vision occurs suddenly. Your doctor might want to check your blood sugar or blood pressure for diabetes or high blood pressure. These symptoms might not occur at all. If they do, they are only a temporary symptom of pregnancy.

References:
* Comparison among all maternal milk in Singapore as of January 2022, as declared on the label.

 

SG.2022.23685.SMM.1 (v1.0)

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