Getting Enough Calcium

Calcium is important in the diet of every woman, especially women in their 30s and 40s. If you are pregnant, your needs increase because your developing baby requires calcium to build strong bones and teeth, and you need calcium to keep your bones healthy. The daily requirement for a non pregnant woman is between 800 and 1,000 mg of calcium. During pregnancy, your needs increase to 1,200 mg a day.

Dairy products are excellent sources of calcium and vitamin D, which is necessary for calcium absorption. It may be difficult for you to get enough calcium without eating dairy foods. Most prenatal vitamins contain only a small amount of the calcium you need. If your calcium intake is inadequate, your baby may draw needed calcium from your bones, which increases your risk of developing osteoporosis later in life.

If you are lactose intolerant and unable to drink milk, a condition that is more frequent among older women, you may be able to eat hard cheeses and yogurt. Lactose-reduced dairy products are also available. You may be able to use Lactaid, a preparation that helps your body deal more efficiently with lactic acid. Discuss the situation with your doctor.

You may also choose nondairy sources of calcium; it is found in legumes, spinach, some fish, nuts and other foods. Read nutrition labels. The chart on page 188 lists some common calcium-containing foods.

If you need to watch your calories and avoid unnecessary fats, choose your calcium sources wisely. Select low-fat products and those with reduced-fat content. Skim milk and low-fat, fat-free and part-skim cheeses are better choices than whole milk and regular cheese.
Some foods interfere with your body's absorption of calcium.

Be very careful about consuming salt, protein, tea, coffee and unleavened bread with a calcium-containing food.

Many women grow tired of drinking milk or eating cheese or yogurt to meet their calcium needs during pregnancy. Below are some suggestions for adding calcium to your diet.

• Make fruit shakes with milk and fresh fruit.
• Drink calcium-fortified orange juice.
• Add nonfat milk powder to recipes.
• Cook brown rice or oatmeal in low-fat or nonfat milk instead of water.
• Drink calcium-fortified skim milk.
• Make soups and sauces with undiluted evaporated nonfat milk instead of cream.
• Eat calcium-fortified breads.

If you and your doctor decide calcium supplements are necessary, you will probably take calcium carbonate combined with magnesium, which aids calcium absorption. Avoid supplements derived from animal bones, dolomite or oyster shells because they may contain lead.