Healthy Eating
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 Japanese 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 ten micrograms per day). Sources include sunlight on the skin and a small number of foods – butter, eggs, full fat dairy products and fortified foods such as margarine and cereals.
