Having a healthy pregnancy includes ensuring you get the right nutrients and vitamins to meet your and your baby’s needs. Calcium is used for bone and teeth development and it’s a good idea to try and meet the 1000mg of daily calcium intake that is required whilst you’re pregnant.
These suggested snacks will help to make it easy to reach your daily requirements:
1) Greek Yoghurt
Yoghurt is naturally high in calcium and is an easy portable snack. Opt for plain Greek yoghurt as it has less sugar than most flavoured kinds. The less sugar you eat the more stable your blood sugar will stay which is a good way to help prevent gestational diabetes. 100g tub of Greek yoghurt = approx 87 calories.
Sardines are extremely high in calcium due to their tiny bones. Have some on a few crackers for a healthy snack which is also high in omega 3s – good for baby’s eye and brain development. 1 x 100g can sardines = approx 130 calories.
Broccoli has more calcium than most dairy foods. An easy way to incorporate broccoli into a snack is with Broccoli Egg Muffins. Use ½ a cup of chopped broccoli and scramble up 2 eggs. Pour into a muffin tray and sprinkle a little cheddar cheese on top. Each muffin contains approx. 120 calories.
Almonds are another high calcium portable snack that can be carried around in your handbag. Look for the chemical-free variety in your local health food store as pregnancy is a time to ingest the least amount of chemicals possible. Also, make sure they are raw or natural to keep salt levels down to help reduce fluid retention. 30g Raw Almonds = approx 180 calories.
5) A Healthy Mummy Pregnancy Smoothie
Healthy Mummy Pregnancy Smoothies contain 400mg Calcium per serve. Combine with frozen strawberries and calcium-fortified milk for an extra boost of calcium to your smoothie. 1 x 30g serve of Healthy Mummy Pregnancy Smoothie powder, 200g unsweetened almond milk and ½ cup frozen strawberries = approx 213 calories.
Kale is a superfood that has a high calcium content. An easy way to enjoy it is by making up some kale chips. Toss in kale leaves in some coconut oil with a sprinkle of salt and bake in the oven for 15-20 minutes. 100g kale chips = approx 105 calories.
7) Hard Cheese
A hard cheese toasted sandwich is a delicious, filling snack that is high in calcium.. Slice up your favourite hard, yellow cheese e.g. tasty, gouda, cheddar and add between two slices of wholegrain bread, then toast in a sandwich press. Opt for grainy bread to aid in digestion. 2 slices grain bread with 25g low fat cheese = approx 244 calories.
8) Frozen Yoghurt
Frozen yoghurt is great on a hot day for a high calcium treat. Freeze your own natural yoghurt with a swirl of frozen mixed berries. A low fat 100g tub = approx 120 calories.
9) Chia Pudding
Chia pudding is a simple dessert that can be prepared in minutes. Chia seeds are extremely high in calcium at 500mg per 100g serve. To make a chia pudding combine ¼ cup of chia seeds with light coconut milk and your favourite spices e.g. cinnamon and nutmeg. Cover and refrigerate for 4 hours or overnight and serve. Approx 272 calories per serve.
Oranges are surprisingly high in calcium. With added vitamin C and fibre this is a great one to keep you regular and boost your immune system as well. Sprinkle over some cinnamon for a spicy treat. 1 x 200g Valencia Orange = approx 80 calories.
Disclaimer: Always speak to your doctor before changing your diet,taking any supplements or undertaking any exercise program in pregnancy. The information on this site is for reference only and is not medical advice and should not be treated as such, and is not intended in any way as a substitute for professional medical advice.
Our plans promote a healthy weight gain in pregnancy to benefit the mother & baby and you can read more on this here
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