Calcium is known for its bone building qualities. During pregnancy it is essential to have a diet rich in calcium. Here is a list of foods that are great sources of calcium:

Milk Products:
• Yogurt

• Cow, goat or buffalo milk (Yes, buffalo).

• Hard and naturally aged cheeses: Cheddar, Ementhaler, Swiss and others. These cheeses contain low amounts of lactose, so if you are lactose intolerant, you can have small amounts of these cheeses.

• Soft cheeses such as cottage, brie, camembert and cream cheese (some of them are high in fat. Use moderately).  Pregnant women are warned to eat only pasteurized milk products, as raw milk and cheeses may contain organisms harmful to the fetus. 

Lactose is easier digested with other foods, so when you eat a piece of cheese, eat a cracker or eat a tossed salad as well.

Other Products:
• Tofu products (great for lactose intolerant mothers)

• Fish such as salmon, tuna, sardines and white fish

• Kale, collard greens, spinach, brussel sprouts, okra

• White beans, baked beans, refried beans

• Peas, turnip greens, broccoli, Bok, Choy

• Almonds, sesame seeds

Make sure to eat at least three items from this list each day.

Related Readings:

Calcium - The Bone Builder

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