MS, RDN, CDN
Allison is a registered dietitian who holds a Master’s in Nutrition and Physical Fitness. As a Certified Wellcoach Health & Wellness Instructor in private practice, she loves helping families get creative with their wellness choices.
Calcium is a mineral stored in our bones and teeth that helps to keep them strong. It also helps build your baby’s bones and teeth, therefore women trying to conceive and those who are pregnant or breastfeeding should make sure they are getting adequate calcium. Research increasingly recognizes that vitamin D is also important to bone health, enhancing the absorption of calcium in your body.
calcium foods include dairy (milk, yogurt, cheese), kale, broccoli,
collards, Chinese cabbage (bok choy), canned salmon, canned bone-in sardines, almonds, brazil nuts,
sunflower seeds, tahini, dried beans, blackstrap molasses and fortified foods such
as cereal, orange juice, non-dairy beverages such as soy and almond milk, and
You can get vitamin D from the sun, dietary supplements
and a few food sources. While few foods in nature contain Vitamin D, fatty fish
and cod liver oil (cod liver oil is not recommended during pregnancy) do
contain Vitamin D. Additionally, Vitamin
D can be found in smaller amounts in beef liver, egg yolks, cheese and tofu.
Foods fortified with vitamin D such as milk, yogurt, orange juice and cereals
can also be a good source.
The below meal, snack and recipe ideas will help you
choose foods that will up your Calcium and vitamin D intake.
*Pregnant women should eat no more than 6 ounces of high mercury fish per week
**If pregnant and using deli turkey, be sure to heat in pan or microwave until steaming
For more on this topic, check out the following articles:
Recipes & Meal Plans | 7+ Months
Supplementing | Nutrition
Recipes & Meal Plans | Little Ones
Starting Solids | Little Ones
Our Happy Family Organic Superfoods Cookbook for Baby & Toddler is chock-full of yummy, easy-to-prepare meals your whole family will love.