Both Pregnancy and motherhood are the most prominent times to be concerned about your calcium intake during pregnancy-- are you getting enough?
Like most of the kids, you were probably taught to have milk from your childhood. Better teeth, stronger bones -- your parents perhaps gave you plethora of reasons to drink up milk. And now that you are a parent yourself, it might have been a while as you drank the white stuff beyond possibly dumping some in your cup of coffee. Here is all you need to know.
Go through these creative tips from American Dietetic Association:
- Cook rice, hot cereals, noodles, and other grains in nonfat milk.
- Put in nonfat dry milk powder to recipes for stews, creamy soups, sauces and casseroles.
- Intake nonfat yogurt in the place of sour cream or butter.
- Spread over low-fat grated cheese on soups, salads and veggies.
- Consume at least one glass of milk with every meal or snack. Make a habit of taking low-fat milk instead of soda or other beverages when you eat out.
- Instead of having a regular cup of joe in the morning, try out a latte that is made up of more milk.
- Try to eat string cheese or fill out a bag with low-fat cheese cubes for a quick snack on the go.
- Go for a glass of chocolate milk instead of candy.
Health Benefits of Calcium Intake During Pregnancy
Usually the need for calcium intake goes up in the third trimester during pregnancy, because it is the stage where baby's skeleton rapidly develops.
"The fetal skeleton grabs what it needs, no matter what, even if it has to tick essentials from its mother's bones," states Murray Favus, Managing director of the bone program and university professor of medicine at University of Chicago.
Ruth Frechman, a prominent spokesperson and dietitian for the American Dietetic Association, in Los Angeles says "A woman's body can understand the increased need of the fetus and turn out more vitamin D. This makes pregnant women and nursing moms to take up more of the calcium through their food.”
For Mother and Baby
Calcium intake not only assists your baby growth but also fortifies your breast milk. Moreover calcium also benefits Mother’s health:
- Lesser PMS symptoms: A study conducted by National Institute of Mental Health has found that women who took about 1,200 milligrams of calcium in a day had reduced overall PMS symptoms above 50 percent.
- Less body fat: A study done by University of Tennessee has showed that a diet rich in low-fat dairy food might spur fat cells to generate less fat.
Yass! Great news..!!! Experts’ state pregnancy could be a good time for improving your bone health. Initially, you are able to take up more calcium. Secondly, your body is producing bone-strengthening estrogen. Lastly, a Mother's overall skeleton gets strength training thanks to the weight of her baby.
Is there any Need To Take Supplements?
Although the usual guideline is about 1,000 milligrams in a day, pregnant women or nursing women require about 1,200 to 1,400 milligrams in a day.
If you are concerned about your calcium intake during pregnancy, ask your doctor about calcium supplements. "Too much calcium might interfere with your body's capability to take up other minerals, cause constipation, or increases the risk of forming kidney stones," says Dr. Favus.
On the other hand, it has been shown that mothers-to-be who took calcium supplements in the 2nd and 3rd trimester gave birth to broods that had a 15 percent rise in bone mineral content over babies whose moms took an excuse. In a study, pregnant women who got around 1,500 milligrams of calcium every day had a lower risk of preeclampsia (a primary cause of premature birth).