This can be achieved by consuming 3 to 4 servings of dairy products a day. Do not assume you are meeting your calcium needs by taking your prenatal supplement. Most prenatal supplements only have 170-300 milligrams. (Breastfeeding moms need 1,200 milligrams, while bottlefeeding moms need 1,000.) If you are wondering how to give your bones a boost, check out these food sources high in calcium.
|Fruit yogurt, 8 ounces||345|
|Canned sardines with bones, 3 ounces||325|
|Milk, 1 cup||300|
|Calcium fortified juice, 1 cup||300|
|Cheese pizza, 1/4 of a 12 inch||220|
|Black-eyed peas 1 cup, cooked||211|
|Cheese, 1 ounce||200|
|Canned salmon with bones, 3 ounces||180|
|Blackstrap molasses 1 T||172|
|Baked beans, 1 cup||154|
|Pudding, 1/2 cup||150|
|Tofu, calcium set, 1 cup||130|
|Taco with cheese, 1 small||109|
|Frozen yogurt, 1/2 cup||106|
|Kale, 1 cup||94|
|Collard greens, cooked, 1/2 cup||90|
|Ice cream, 1/2 cup||88|
|Cottage cheese, 1/2 cup||77|
|Chinese cabbage 1 cup||74|
|Pancakes made with milk, 2 - 4 inch round||72|
|Almonds 1 ounce||70|
|Orange, 1 medium||52|
|Broccoli, cooked, 1/2 cup||47|
Need help boosting calcium?
If you are experiencing a gap in meeting your calcium needs, check out these tips on how to fit calcium into your busy day.
- Top your cereal with creamy fruit yogurt.
- Top a salad with low-fat cottage cheese.
- Slather your bagel or some celery sticks with low-fat cream cheese.
- Cook a vegetable stir-fry and toss in diced tofu.
- Add steamed and minced greens like collards and kale to pastas, casseroles, soups and stews.
- Swap collard greens or kale for lettuce in your salads, burritos and sandwiches.
- Use calcium-fortified non-dairy milk (like soy or rice milk) instead of water in recipes such as pancakes, mashed potatoes, pudding and oatmeal.
- Stir a drizzle of blackstrap molasses into your oatmeal.
- Use almond butter instead of peanut butter.
- Add calcium-rich beans (think chickpeas, pinto beans and black beans) to soups, pasta sauces, salads and burritos.
- Not a fan of milk and dairy? Find out how to meet your calcium requirements without dairy.
- Talk to your health-care provider about taking a calcium chew or other supplement if you're concerned about your calcium intake.
This article was reviewed by Tanya Jolliffe, a BabyFit healthy eating expert.