Your 10-Month-Old Baby’s Weekly Meal Plan
Updated 24-01-2021 – Lucy Walters
By the time your baby reaches ten months of age, they would have already had their first solid foods. However, by ten months of age, it is still too early for them to eat like the rest of the family does at the dinner table.
Planning a meal for the whole family is already a mission, so we have come up with a sample weekly meal plan to help ease your burden of also having to brainstorm for your baby’s meals.
Causes of Aching Legs in Pregnancy
Of course, you are wondering what’s causes your legs to ache so much in pregnancy that you find it hard to sleep at night. Though there is no clear-cut answer, there are a few contributing factors that you should know about:
- Your pregnancy weight: This is a given; as your pregnancy progresses, you will put on weight and your legs will now have to carry more weight than usual. This makes them work a lot more during the day, as a result of which they get exhausted during the night, causing pain and discomfort.
- Nerve pressure: As your little one grows inside your tummy, your uterus expands to give him/her room, thereby applying pressure on certain nerves in your body, which can, in turn, cause leg pains.
- Dehydrations: Though this is one of the most common causes of aching legs in pregnant women, it is also one of the most ignored. When you are pregnant, your body requires a lot more water than usual for a lot of reasons, like to flush out toxins, to form amniotic fluid, help with digestion, produce more blood, etc. This simply means that not drinking sufficient water in a day can affect you in several ways, one of which is causing pain in your legs. Drinking a lot of water can help you find some relief from your other pregnancy symptoms as well, including morning sickness.
- Poor blood circulation: Again, your growing belly administers quite a lot of pressure on the blood vessels in your legs, which can hinder proper circulation and causes leg pains.
- Swelling: Swelling is a highly common pregnancy symptom, which again starts during the later stages of your second trimester and typically remains till the end of your pregnancy. As your feet start swelling, circulation gets disrupted, and this causes your legs to ache.
Pain-Relief Tips for Aching Legs in Pregnancy
No matter the cause behind your aching legs during pregnancy, here are some tips that will help you find some relief from the pain:
- Stretching is known to be effective for aching legs during pregnancy. Before you go to bed every night, stretch your calf muscles by flexing and releasing each foot, and do this a few times.
- Staying active throughout your pregnancy can be very helpful in alleviating many pregnancy-related symptoms and pains, including leg pains. Staying active doesn’t necessarily mean doing workouts at the gym; you can go on a 30- or 45-minute walk twice a day, or even better, take short walks throughout the day to keep the blood flowing without any disruption, thus preventing serious leg pains.
- Taking a warm bath just before you go to bed can also be extremely helpful in alleviating leg pains, and a soothing bath in the nighttime will help you sleep better as well.
- Do not sit or stand for a lengthy period, especially not with your legs crossed, as it can greatly hinder blood circulation.
- A cool compress or ice pack can also help find relief from your pregnancy leg pain.
- Ask your partner to gently massage your legs before going to bed.
- When you lay down, use pillows or cushions under your ankles to keep them elevated above your heart to enhance blood circulation. This applies to when you are sitting down during the day too.
- It is also widely believed that sleeping on your left side will relieve pressure on your vena cava, the largest vein which returns blood to your heart from the lower part of your body.
- Include more magnesium- and calcium-rich foods in your diet, like seeds, nuts, whole grains, dairy, dried fruits, etc. You can also ask for calcium and magnesium supplements from your doctor.
- Drink a glass of milk before going to bed.
- Breakfast: Fruit pudding composed of 1/3 medium-sized sweet potato, one medium-sized apple, and ¼ a medium-sized peach.
- Lunch: Cubed baked potato with tuna flakes served with cucumber and carrot soldiers.
- Dinner Chicken marinated in spices, stir-fried with bell pepper and onions, and served with pita bread.
- Breakfast: Cereal, raisins, and pear fingers.
- Lunch: Stewed noodles with chicken and vegetables.
- Dinner Mashed fish and chips.
- Breakfast: Toasted muffin cut into finger strips, scrambled egg, and tomatoes.
- Lunch: Chopped chicken in broth.
- Dinner Mashed mixed beans and vegetables, sprinkled with a bit of spice and served with jacket potato.
- Breakfast: Cinnamon toast and banana sticks.
- Lunch: Cheese, onion, and potato pie.
- Dinner: Pork casserole with served with sliced apples and carrots.
WEEKS TWO AND FOUR
- Breakfast: Malt wheat cereal and juicy mandarins on the side.
- Lunch: Mini beef meatballs.
- Dinner Jamaican fish curry.
- Breakfast: Apple and cinnamon porridge served with brown toast soldiers.
- Lunch: Mashed salmon, potato, and spinach.
- Dinner Savoury pancakes.
- Breakfast: Oven-baked eggs, mushrooms and parsley; toast; and cooked tomatoes.
- Lunch: Blended five bean salad served with toast fingers and red pepper sticks.
- Dinner Chicken and leak hotpot served with broccoli florets.
- Breakfast: Wheat cereal served with slices of peaches.
- Lunch: creamy broccoli and lentil sauce mixed with pasta and served with baby corn sticks.
- Dinner Ham and lentil soup served with wholemeal soldiers.
- Breakfast: Mixed fruit muesli.
- Lunch: Beef and tomato risotto.
- Dinner Steamed courgette, carrots, broccoli, cauliflower, and served with chopped cucumber mixed into plain yoghurt as the dip.
- Breakfast: Banana porridge, served with sliced grapes and pears.
- Dinner: Mashed pasta shells, salmon, and broccoli.
- Breakfast: Whole wheat waffle served with diced fruit.
- Lunch: Squash lentil soup served with wholemeal soldiers.
- Dinner Pasta Bolognese.
There you have it – our sample weekly meal plan, split into two rotating weeks. We hope we made your meal planning easier or at least inspired you to come up with your personalized meal plan for your 10-month-old.
Keep this in mind when meal planning for your 10-month-old baby:
- Ensure there is a good mix of fruits and vegetables, so your baby gets adequate vitamins and minerals.
- Bread, potato, pasta, rice, and other starchy food are great sources of energy.
- Meat, fish, beans, and eggs are excellent sources of protein which help in the development and growth of your baby.
- Full-fat dairy products in the form of custard, yoghurt, and cheese are excellent for your little one’s healthy teeth and bones.
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