Why does pregnant woman need calcium

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Cook rice, noodles, hot cereals, and other grains in nonfat milk. Add nonfat dry milk powder to recipes for creamy soups, stews, casseroles, and sauces.

Substitute nonfat yogurt for sour cream or butter. Sprinkle low-fat grated cheese on salads, soups, or veggies. 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. Instead of your regular cup of joe in the morning, try a latte, which is made with more milk.

Nosh on string cheese or fill a bag with low-fat cheese cubes for a snack on the go. Searching for something sweet? Try a glass of chocolate milk instead of candy. Fewer PMS symptoms. A study at the National Institute of Mental Health found that women who took 1, milligrams of calcium daily reduced overall PMS symptoms by more than 50 percent.

Less body fat. A study from the University of Tennessee showed that a diet high in low-fat dairy food may spur fat cells to produce less fat. It is an excellent source of protein, is low in saturated fat, has high amounts of omega 3 and can be a good source of iodine. Omega-3 fatty acid consumption during pregnancy has also been linked to a reduction in the risk of preterm birth and may lengthen pregnancy too.

Women often cut down or avoid fish in pregnancy due to fears of mercury a heavy metal linked to damage to the developing nervous system. Mercury accumulates in larger fish those up the top of the food chain , as they eat smaller fish.

This includes only a small number of fish. Pregnant women can safely eat fish in pregnancy if they follow the Food Standards Australia New Zealand guidelines see image. Take a look at our suggested meal plans and recipes for ideas. Folate folic acid is a B vitamin needed for healthy growth and development of your baby.

Taking folic acid reduces the chance of neural tube defects e. The best way to get this is from a supplement. It is important to take folic acid at least one month before, and three months after, you become pregnant. You still need to eat foods that contain folate. Rich dietary sources of folate include green vegetables, fruit, and fortified cereals.

Studies show that the Australian population is mildly iodine deficient. Not having enough iron in your diet and body can cause anaemia, where there are not enough red blood cells to carry the oxygen around your body.

The amount of iron you need increases during pregnancy, particularly in the second and third trimesters from 18mg to 27mg per day. Calcium in Pregnancy. March of Dimes Foundation. Eating and nutrition. Office of Dietary Supplements.

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