Key Nutrients
Calcium and Vitamin D
You and your growing baby need calcium for strong, healthy bones and teeth. Calcium is also needed for the healthy functioning of your muscular, circulatory and nervous systems. If your diet is short on calcium, your baby will take all he needs from your bones, leaving you at risk of bone damage in later life. Your need for calcium increases by 50% when you’re pregnant and all of this extra calcium must come from the foods you choose each day. Vitamin D helps your body to use the calcium from food.
Dairy foods are the best source of calcium, so milk, cheese and yogurt should be included in your diet every day. Drink the milk in your cereal bowl, have a yogurt at break time in work, have a glass of milk with your dinner and grate some cheese on top of a salad. Try cooking with these foods too. Cheese sauce, custard, lasagna, hot chocolate or porridge made with milk will all top up your calcium each day. Non-dairy sources of calcium include tinned salmon (with bones), green leafy vegetables and baked beans.
