Calcium is essential for healthy bones and teeth – yours and the baby’s. Try these five ideas to make sure you get enough:
- A cheese sandwich and a glass of milk – Milk and cheese give protein and calcium, essential for healthy bones and teeth. Use wholemeal, granary or soft grain bread for fibre and B vitamins.
- Banana milkshake – Whizz up bananas, a small carton of natural yoghurt, and milk (or fortified soya milk) in a blender. Add a sprinkle of almonds for a topping. (Brazil nuts and other nuts are a quick calcium boost in themselves!).
- Yoghurt and honey – Yoghurt is high in calcium and honey is good for replacing lost energy.
- Tinned sardines on baked potato – The soft edible bones in canned fish are an excellent source of calcium and the carbohydrate in the potato will keep you going.
- Tofu as you like it – Tofu is the Japenese name for soya-bean curd. It’s a good vegetarian source of iron and protein as well as calcium. Look for recipes with tofu if you don’t like dairy products.
Vitamin D tip
Calcium and vitamin D work together and you need more vitamin D in pregnancy (an extra 10 micrograms per day). Sources include sunlight on the skin and a small number of foods – butter, eggs (make sure eggs are cooked), full fat dairy products and fortified foods such as margarine and cereals.