Pregnant moms need to think about maintaining their own bone density as well as building a baby’s. A child’s bones are building until they are about 21-years-old and from that point on, you are hoping to maintain them. So what can you do to build healthy bones and keep them strong?
Well, bones are not static – minerals move in and out of them all the time, so you want to keep your intake of necessary nutrients high.
Necessary Nutrients & Foods for Building Healthy Bones:
1000 to 1200 mg per day
A day’s worth of food sources for adequate calcium:
1 cup yogurt, 1 cup skim milk, ½ cup rhubarb, 2 cups cooked greens, 1 cup beans, 4 ounces salmon
400 mg per day
1 oz almonds, ½ cup cooked spinach, 2 shredded wheat biscuits, 2 tablespoons natural peanut butter, 8 ounces of yogurt, ½ cup oatmeal, 1 whole avocado and 4 ounces of fish.
The best kind of Vitamin D comes from your skin’s reaction to the sun but that won’t work if you are wearing sunscreen and/or during the winter months. A supplement is your best bet – and just one drop gives you all you need. Food sources can’t quite make up enough but they include: fatty fish, caviar, mushrooms and fortified dairy products.
About the Author:
Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com