Calcium-rich foods are essential in the building up of muscles and bones of the fetus. The notion that you need to drink milk to get enough calcium for both mother and baby is outdated. If you cannot drink or like milk, please refer to the 8 food groups below.
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During pregnancy, especially from the 4th month onwards, the pregnant mother's body needs 1000mg of calcium to supply both the mother and the fetus in 1 day. Lack of this amount of calcium, the baby can be developmental delay and the mother easily faces phenomena such as back pain, cramps.
For pregnant mothers who do not have the habit of drinking fresh milk, one of the rich sources of calcium, they should not worry too much.
Today, nutrition experts agree that, just adding calcium-rich foods to daily meals can ensure mothers and babies get the calcium they need for the whole pregnancy.
Unlike shrimps, large fish, when eaten without bones, shrimp and small fish that can completely eat them will provide more calcium. Not only that, small fish and shrimp also contains protein and DHA fat, very good for the physical and brain development of the fetus.
Suggestions for dishes with small fish and shrimp for pregnant mothers:
Shrimp soup with gourd.
Melon cooked with crab.
Sardines with soy sauce.
Roasted shrimp with some fatty meat and pepper.
Braised goby fish with bacon.
Ành: Calcium-rich food
If you do not have a cow's milk allergy and do not like to drink milk, you can completely supplement calcium from this food source. Yogurt, cheese, wholemeal biscuits, ... will be a nutritious snack for pregnant mothers when they are hungry.
Select grains like red beans, soybeans, white beans, tofu, oats, ... also contain a lot of calcium. In addition, this is also a food source that can process a variety of menus, helping pregnant mothers not feel too tired if they have to eat.
Suggestions for calcium-rich cereals:
Braised white beans with ribs.
Red bean congee.
Red bean sweet soup with little sugar and coconut milk.
Tofu tomato sauce minced meat.
Rib broth cooked with tofu and tomatoes.
Tofu with soy sauce.
Oatmeal porridge.
Breakfast with yogurt mixed cereal served with salad vegetables is also a calcium-rich menu that is extremely healthy for pregnant mothers who want to control their weight during pregnancy.
Calcium is not only found in meat, fish or eggs, but also in the fruits you eat every day. So, if someday you don't want to eat too many savory dishes, you can switch to fortifying calcium-rich fruits such as:
Oranges
Kiwi
Dried Plums
Banana
Strawberry
To combat constipation and supplement calcium, green leafy vegetables will be the first choice for pregnant mothers in the last months of pregnancy. Vegetables like cauliflower, broccoli, spinach, carrots, cabbage, beans, asparagus and celery.
Suggestions menu for pregnant mothers with calcium-rich green vegetables:
Vegetable salad with cauliflower, cherry tomatoes, kale and boiled eggs.
Stir-fried vegetables with beef.
Carrot potato soup with ribs.
Boiled arowana served with egg cast and shrimp soup cooked with melon.
Stir-fried asparagus with beef.
Stir-fried celery mixed.
Photo: Calcium-rich food
Eggs, especially eggs, contain a lot of calcium and essential nutrients for pregnant mothers. This is an easy food to eat and can be a substitute for animal protein if you are tired of meat.
Eating eggs should note the following:
- Do not eat raw eggs or eggs
- Eat 3-4 fruits / week is enough
Choose to eat fresh eggs
- Do not eat eggs refrigerated for more than 10 days because they are susceptible to infection.
Some suggestions for eggs for pregnant mothers to supplement calcium:
Scrambled eggs with bread for breakfast. Add a cup of orange juice is enough calcium mother needs in a day.
Meat molded eggs.
Tomato and egg soup.
Hard-boiled eggs dipped in fish sauce and boiled cabbage.
Photo: Calcium-rich food
Red meat (beef, pork) or white meat (chicken, fish) are very good in providing protein and calcium for pregnant mothers. However, if the mother has bloating, flatulence, she should not eat too much red meat. When eating, remember to chew thoroughly to help prevent constipation and make it easier to digest.
Suggestions for a menu with meat:
Steamed chicken with lime leaves.
Chicken stir-fried with ginger.
Beef cooked with sour mushroom soup.
Chicken salad with cucumber.
Sour soup with minced meat.
Betel leaf rolls
Fried spring rolls
Ginger steamed beef
Seafood has a very good effect in helping pregnant mothers prevent iodine deficiency. Mother should add shrimp, crab, and sea fish to meals every week from 3-4 times. This food group is not only rich in calcium but also provides lots of O-mega3 for fetal brain development.
However, if you eat sea fish, you should remember that:
Do not eat fish high in mercury
Choose DHA-rich fish such as salmon, carp, anchovies, crayfish, etc.
In addition to the above calcium-rich foods, pregnant mothers need to take extra calcium as directed by the doctor to ensure that the mother and fetus are healthy and safe.
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