A little background:
Calcium is a very important nutrient for all people, but especially women and young kids. During childhood and adolescence, kids are using the mineral calcium to build strong bones. This bone building process is complete around the beginning of adulthood (end teen years or beginning 20’s). Bone calcium will eventually decrease with age, especially with women. For this reason, it is very important to build strong bones during childhood.
During pregnancy, if an expectant mom is not getting enough calcium in their diet, the baby will begin to steal calcium from the mom’s bones! In order to preserve a mom’s strong bones, it is very important to also get enough calcium during pregnancy!
Sources of Calcium:
We all know that milk and foods made with milk such as cottage cheese, yogurt, or even Ice cream are good sources of calcium, but did you know there are non-dairy sources of calcium? This is especially important if you or you child is lactose intolerant (a condition in while a person lacks the enzyme needed to break down the lactose in milk products causing cramps and discomfort). Be sure to talk to your doctor if you think you may be lactose intolerant. A few other lactose-free sources of calcium are: calcium-fortified orange juice, lactaid milk, broccoli, tofu fortified with calcium, soy beverages, collard greens, some dried beans, spinach, & Bok Choy.
Vitamin D:
In order for our bodies to absorb calcium, we need plenty of vitamin D! This is why milk is fortified with vitamin D in the grocery stores. Vitamin D is easily made by our bodies when we get enough sunlight, so be sure to spend some time playing outside! A few food sources of vitamin D include: fortified milk, fish &egg yolks.
Feel you are not getting enough calcium in your diet??
Here are a few ways to increase calcium in your daily routine:
- Add some cheddar cheese to your omelet
- Use a slice of cheese on your sandwich
- Try a spinach pesto pizza or pasta
- Try whole-grain crackers with cheese for a snack
- Enjoy a grilled cheese sandwich with a glass of milk
- Start the day with yogurt and fruit for breakfast
- Try making a new spinach dip for veggies
- Try an easy smoothie with soy milk and frozen fruit
- Talk to your WIC educator for more ideas!!