Raising A Family

One of the most essential parts to your pregnancy nutrition is calcium. Your developing baby requires calcium to build strong bones and teeth, and you need calcium to keep your bones healthy. During pregnancy your daily requirement of calcium is 1200 mg a day. That’s about 400 mg more than usual. Dairy products are a great source of calcium and vitamin D, which is necessary for calcium absorption. Taking prenatal vitamins alone will not give you the extra calcium you need. If you have an intolerance to dairy, you can add a calcium supplement. If your calcium intake is inadequate, your baby may draw needed calcium from your bones, which increases your risk of developing osteoporosis later in life. Here are some foods that are great sources of calcium.

• Almonds – 1/4 cup – 95mg
• Beans, dried or cooked – 1 cup – 90mg
• Bok choy cabbage – 1/2 cup – 79 mg
• Collard greens – 1/2 cup – 179 mg
• Milk, 2% – 1 cup – 300 mg
• Orange juice, calcium fortified – 6 oz. – 300 mg
• Sardines, with bones – 3 oz. – 324 mg
• Spinach, cooked – 1/2 cup – 140 mg
• Tofu processed with calcium sulfate – 4 oz. – 434 mg
• Trout – 4 oz. – 250 mg
• Waffles – 1 medium – 180 mg
• Yogurt with fruit – 1 cup – 345 mg
• Yogurt, plain – 1 cup – 400 mg

There is a lot of other foods rich in calcium as well, these are just a few. Remember that some foods interfere with your body’s absorption of calcium. Be very careful about consuming salt, protein, tea, coffee and unleavened bread along with a calcium containing food. Here’s a few more suggestions to try when incorporating dairy products into your diet.

• Make fruit shakes with milk and fresh fruit.
• Add nonfat dried milk powder to recipes.
• Cook brown rice or oatmeal in low fat or nonfat milk instead of water.
• Make soups and sauces with undiluted evaporated nonfat milk instead of cream.

Just try and make a conscious effort to plan out enough calcium daily. You and your baby will benefit from your efforts!