Tips for Getting Enough Calcium in Your Diet

Aug 7th, 2007

Since I get to know that my wife is pregnant, all that I Googled are about pregnancy…

And since the doctor said that my wife needs a lot of Calcium intake, or that she will suffer from Osteoporosis after giving birth. Osteoporosis - a condition in which bone mineral density is compromised, leading to a gradual decline in the strength of the bone. So, I went Googled about Osteoporosis.

Only now I realized that Osteoporosis is a condition that not only attack younger women but also men as well. And there are many causes for this unfortunate condition. One of which is hereditary. Persons who have seen a recurrence of osteoporosis in close family members may be at a greater danger for developing osteoporosis. Persons of European or Asian ancestry appear to be more susceptible than others. Age, tobacco, poor nutrition, and anorexia nervosa, etc.

Since Calcium is the main factor in this conversation, I managed to find some tips where all mother-to-be needs to take note in calcium intake.

It is noted that all pregnant mothers need 1500 milligrams of calcium during pregnancy. And since it is a large quantity of calcium that needs to be consumed per day, there are many other ways in which a mother-to-be can do to supplement the calcium intake.

Besides taking calcium supplement daily, intake of calcium-fortified cold cereal with skim milk for breakfast, or drink the milk when the cereal is gone, is good. Drink calcium-fortified juices, and look for other calcium-fortified foods, like frozen waffles, hot cereals, and breads.

For reading the labels at the store: the daily requirement is considered 1000 milligrams for adults, so if one serving has 30% of the RDA, that is 300 milligrams of calcium.

Add milk instead of water when you prepare pancakes, hot cereals, pudding, and hot cocoa. Add non-fat dry milk if you bake bread.

Put lots of milk in your (decaffeinated) coffee.

Have a glass of warm skim milk at bedtime.

At the end of the day, if you feel that the calcium intake seems inadequate, take a second calcium supplement.