Week by week Pregnancy Diet: 10th Week Diet

Week-10-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Your body needs a variety of nutrients for healthy baby development. So, portion your diet accordingly. Have 5 servings of rice and whole-grain, 2 servings of fruit, 3 servings of vegetables and 500 ml milk per day.

    Yes yes to these superfoods:

  1. Eggs
  2. Sweet potatoes
  3. Nuts
  4. Beans
  5. Lentils
  6. Lean meat
  7. Orange juice
  8. Yoghurt
  9. Oatmeal
  10. Leafy greens
  11. Fish rich in omega-3 fatty acids

    Say no to:

  1. Seafood high in mercury like tuna, king mackerel, swordfish, shark, etc.
  2. Raw, undercooked or contaminated eggs or meat
  3. Unpasteurized foods
  4. Unwashed fruits and vegetables
  5. Caffeine and herbal teas
  6. Alcohol
  7. Raw sprouts
  8. Processed food
  9. Moderate physical activity for 30 minutes a day is considered safe and beneficial to pregnant women.

    Some exercises to consider:

  1. Aerobics
  2. Lightweight training
  3. Water exercises
  4. Yoga
  5. Pilates
  6. Bowling
  7. Avoid vigorous exercises that need you to lie on your back or stomach or need you to bend. Avoid high impact sports or exercises. Exercises are not recommended in cases of bleeding or spotting during pregnancy, low lying placenta, a history of miscarriage, premature births and weak cervix


first-trimester-exercises-during-pregnancy

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