Sunday, 25 December 2016

Calcium During Pregnancy - Calcium Rich Foods For Pregnancy

Normally you will be starting to have your calcium tablets in your second trimester. The need for calcium increases when the women is on her second and third trimester and it is essential when breast feeding as well.




How much calcium do you need?

Women ages 19 to 50: 1,000 milligrams (mg) a day before, during, and after pregnancy
Women age 18 and younger: 1,300 mg a day before, during, and after pregnancy

Food sources of calcium (Source)

Milk and other dairy products are top sources, as are canned fish and calcium-fortified cereal, juice, soy and rice beverages, and bread. Not all brands are fortified, so check labels.
  • 1 cup plain low-fat yogurt: 415 mg
  • 1.5 ounces part-skim mozzarella cheese: 333 mg
  • 3 ounces sardines (canned in oil with bone): 325 mg
  • 8 ounces low-fat fruit yogurt: 313 to 384 mg
  • 8 ounces nonfat milk: 299 mg
  • 8 ounces calcium-fortified soy milk: 299 mg
  • 8 ounces whole milk: 277 mg
  • 6 ounces calcium-fortified orange juice: 261 mg
  • 1/2 cup firm, calcium-set tofu: 253 mg
  • 3 ounces canned pink salmon, with bones and liquid: 181 mg
  • 1 cup cottage cheese (1 percent milk fat): 138 mg
  • 1/2 cup vanilla soft-serve frozen yogurt: 103 mg
  • 1 cup raw kale, chopped: 100 mg
  • 1/2 cup turnip greens, boiled: 99 mg
  • 1/2 cup vanilla ice cream: 84 mg
  • 1 cup raw bok choy, shredded: 74 mg
  • one slice white bread: 73 mg

Diet Alternatives (source)

Try these creative tips from the American Dietetic Association:

    pregnant in pink half-top at park drinking milk
    1. Cook rice, noodles, hot cereals, and other grains in nonfat milk.
    2. Add nonfat dry milk powder to recipes for creamy soups, stews, casseroles, and sauces.
    3. Substitute nonfat yogurt for sour cream or butter.
    4. Sprinkle low-fat grated cheese on salads, soups, or veggies.
    5. Drink at least one glass of milk with every snack or meal. Get in the habit of ordering low-fat milk instead of soda when you eat out.
    6. Instead of your regular cup of joe in the morning, try a latte, which is made with more milk.
    7. Nosh on string cheese or fill a bag with low-fat cheese cubes for a snack on the go.
    8. Searching for something sweet? Try a glass of chocolate milk instead of candy
    Calcium supplements is essential during pregnancy which you doctor must have already prescribed to you.

    But dont go overboard with calcium as it may cause constipation and kidney stones.


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