10 weeks pregnant: baby development & diet advice

At 10 weeks pregnant, you’ve almost reached the end of your first trimester – congratulations! Many expectant mums say they feel much better and have a lot more energy as they approach the 12-week mark, so if you’re experiencing some of those pesky early pregnancy symptoms, you haven’t long to wait. 

In the meantime, let’s have a look at what’s going on for you and your little one at 10 weeks pregnant, including some common 10 weeks pregnant symptoms, your baby’s development, and how to enjoy a healthy pregnancy diet.

By the time you reach week 10 of your pregnancy, you’ll be in the third month and already near the end of your first trimester.

Many mums-to-be find the first trimester the hardest, so if you’ve been struggling a little up to now, there may be some smoother sailing right around the corner.

Your baby, or foetus, at 10 weeks pregnant is starting to make small, jerky movements, although you probably won’t be able to feel them just yet^1,2.

Their heart is still very tiny, so it’s working extra hard and beating at about 180 beats per minute - that’s around three times the rate of your own heart¹. As they grow and their heart develops, their heart rate will eventually slow. At birth, it will beat at around 130 beats per minute³.

At 10 weeks pregnant, your baby’s going through a big growth spurt. The size of a 10-week baby is about that of a small apricot, and they measure around 30mm from their head to their bottom¹.

Their head still looks too big for their body, but their face is becoming more baby-like as their ears, mouth, nose, and jaw take shape¹.

Your first pregnancy scan is usually offered when you’re between 10 and 14 weeks pregnant^4,5.

From 10 weeks pregnant, ultrasounds can show⁴:

• Your baby’s size (which can be used to work out your due date)
• How your baby is developing
• Your baby’s position
• Whether you’re expecting twins (or more!)

There are lots of hormones whizzing around your body right now, all of which are supporting you and your baby through your pregnancy. You might be noticing the effects of the hormone progesterone in particular, which can cause some 10 weeks pregnant symptoms like feeling bloated, gassy or constipated¹.

If you have any of those symptoms, you can try⁶:

• Getting plenty of fibre from foods like fruit, veg and wholegrains
• Regular exercise
• Staying hydrated

Right now, your uterus (or womb) has grown to about the size of an orange. While other people might not be able to spot your 10 weeks pregnant bump yet, you might notice that your clothes are feeling a little tighter – a good excuse to start looking for maternity clothes!¹ 

At 10 weeks pregnant, symptoms from earlier in your first trimester could be hanging around, and it might be that some new ones come along too. 

You might notice symptoms and body changes like¹:

• Feeling extremely tired (try to get lots of rest – easier said than done, we know!)
• Morning sickness and a more sensitive sense of smell
• Feeling more emotional 
• New likes and dislikes when it comes to food and drink
• Headaches
• Feeling dizzy or faint
• White vaginal discharge
• Heartburn
• Sore breasts

One of the things your midwife will talk to you about at your first appointment (usually when you’re around 10 weeks pregnant) is how to have a healthy pregnancy diet⁷.

There’s no need to ‘eat for two’ (that’s a myth), but it’s important to get a balance of the right types of foods, like⁸:

• Fruits and veg - aim for at least 5 portions each day
• Carbohydrates - opt for wholemeal bread, pasta and rice instead of white for extra fibre
• Protein from foods like meat, fish, eggs, tofu, beans and nuts
• Dairy (choose low-fat options where possible) or fortified dairy alternatives

It’s advisable to take certain pregnancy supplements too, like:

• Folic acid until you’re at least 12 weeks pregnant⁹
• Vitamin D during autumn and winter¹⁰

There are some foods you should avoid while pregnant, like some types of cheese, undercooked meat, and certain fish⁸. You should also avoid drinking alcohol in pregnancy.

Iron is a key nutrient, and one you’ll need during pregnancy. It plays a really important role in carrying oxygen to you and your baby, and getting enough can help you avoid iron deficiency anaemia¹¹.

You can usually get all the iron you need from your diet by eating iron-rich foods like lean meat, leafy green veg, nuts, dried fruit and iron-fortified breakfast cereals¹⁰. But if your iron levels are low, you might be advised to take a supplement too.