#asktheexpert I'm 10 week pregnant. what food I have to consume daily for my baby and for me

A. Congratulations on your pregnancy! At 10 weeks pregnant, it's crucial to maintain a well-balanced diet to support both your health and your baby's development. Here are some food recommendations for you: For You: 1. Folic Acid-Rich Foods: Leafy greens (spinach, kale) Fortified cereals Beans and lentils Citrus fruits (oranges, lemons) Avocados Folic acid is essential to prevent neural tube defects in the developing baby. 2. Protein: Lean meats (chicken, turkey) Fish (rich in omega-3 fatty acids like salmon and sardines) Eggs Nuts and seeds (almonds, chia seeds) Legumes (beans, lentils) Protein helps in the formation of your baby's cells and tissues. 3. Calcium: Dairy products (milk, yogurt, cheese) Fortified plant-based milk (almond or soy milk) Leafy greens (broccoli, kale) Tofu Calcium is essential for your baby’s bones and teeth formation. 4. Iron: Lean meats (beef, chicken) Spinach Iron-fortified cereals Beans and lentils Iron helps prevent anemia and ensures proper blood flow to your baby. 5. Healthy Fats: Olive oil Avocados Nuts Chia seeds Healthy fats are essential for your baby's brain development. 6. Hydration: Drink plenty of water throughout the day to stay hydrated. You can also consume herbal teas (like ginger or peppermint) to ease nausea. For Your Baby: At 10 weeks, your baby is rapidly growing and developing, and these nutrients will support that: Vitamin A (for healthy skin and eye development): Found in sweet potatoes, carrots, spinach, and eggs. Vitamin D (for bone development): Found in fortified milk, egg yolks, and sunlight. Vitamin C (for immune health): Found in oranges, strawberries, and bell peppers. General Tips: Small, frequent meals: If you're experiencing nausea, try eating small meals throughout the day rather than three large ones. Avoid high-mercury fish: Fish like shark, swordfish, and king mackerel should be avoided because of high mercury content. Limit caffeine: It's best to limit caffeine intake, including coffee, tea, and chocolate. If you have any specific concerns or dietary restrictions, it’s always a good idea to talk to your healthcare provider or a nutritionist to tailor the recommendations to your individual needs.