During your first prenatal care visit to your doctor, he/she will prescribe calcium supplements since this mineral is very important throughout pregnancy. Aside from supplements, getting enough calcium also means choosing foods to eat when pregnant that are rich in calcium. Why is this mineral so important for pregnant women? And what foods should a pregnant woman eat to ensure that she has an adequate intake of calcium?

We all know that calcium is responsible for building stronger teeth and bones and prevents osteoporosis in which more women are at risk. When pregnant, your baby is continuously developing organs and other body parts like bones and teeth. The baby then absorbs the calcium present in the mother's body and if the mother's calcium is not enough, she will have calcium deficiency which can cause some health problems like osteoporosis later in her life. Calcium also helps in proper development of the baby's muscles, heart and nerves. Adequate calcium intake by the mother is necessary for her baby's normal heart rhythm and blood clotting abilities. A pregnant woman must consume 1000mg/day to ensure that she has enough calcium for herself and for her baby to develop stronger teeth and bones.

When pregnant, four servings of calcium-rich foods should be taken to ensure an adequate intake of this necessary nutrient. The main sources of calcium are dairy products but if your diet preference forbids you to consume dairy, then there are other alternative sources. Dairy products include milk, yoghurt, cheese and ice cream. Ice cream should be consumed in moderation as it contains sugar. Milk products that a pregnant woman may consume should preferably be produced with skimmed or low-fat milk to avoid excess weight gain. Cheeses that are good sources of calcium for pregnant women include cottage cheese, gruyere cheese and cheddar cheese. Pregnant women can also eat foods that have milk in the ingredients like baked goodies, soup and smoothies. Same as that of ice cream, minimize eating baked goodies like cookies due to their high sugar content.

If you are vegetarian or lactose-intolerant, there are other foods to eat when pregnant that are rich in calcium aside from dairy products. Alternative sources include soya, tofu and vegetables like broccoli and other green leafy vegetables like spinach. Almonds which can be eaten as snacks also contain calcium as does fish like sardines. There are also many calcium-fortified foods out in the market that you can easily buy. Examples of calcium-fortified foods are calcium-fortified orange juice, calcium-fortified breakfast cereal and calcium-fortified bread.

When pregnant, calcium should not be taken for granted as it is very important for the baby's development and affects a woman's health even after pregnancy. With all these foods to eat when pregnant that are rich in calcium, there is no reason why a pregnant woman should lack calcium in her pregnancy diet. Lastly, refer to your healthcare provider for the exact recommended serving of each calcium-rich food to ensure a healthy and well-balanced pregnancy diet.