Dairy is a great way to get calcium for the health of your bones and teeth. While you are pregnant this nutrient becomes even more important, as your baby is requiring LOTS for his bone development. If you are not getting enough in your diet, your body will start taking it from your bones to give it to your baby. This leaves you with weaker bones in the future.
A short list of high calcium foods, with serving size: 1 cup milk, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese (any cheese will do, but cream cheese is a low fat alternative with loads of calcium. Oh, and stay away from soft cheeses that haven't been pasteurized), 2 cups cottage cheese, 1 cup frozen yogurt, 8 fluid oz regular yogurt. Some non-dairy alternatives to getting your calcium are 1 1/2 cup packed fresh spinach (or 1 cup cooked), 1 cup fortified soy milk, 1 cup fortified orange juice, 1 cup cooked green soybeans, and of course supplements.
This week focus daily on how much dairy you are getting, with the daily goal being 3 servings.
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1 comment:
Cottage cheese is also protein packed with more protein per serving than a hunk of beef! Yum!
Great tip!
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