Our expert says:
Congratulations on your pregnancy. According to current recommendations pregnant women should ingest 1500 mg of calcium and 15 microgram of vitamin D per day. The best dietary sources of highly available calcium are low-fat milk, yoghurt, cottage cheese and other cheeses - try to have at least 3 servings per day. 1 cup is the serving size for milk and yoghurt, 1/2 cup of cottage cheese and 30 g for other cheeses. One of the best ways of getting your own body to produce vitamin D, is to expose your skin to sunlight for 20 min a day. Discuss the use of a vitamin D supplement with the dr who is overseeing your pregnancy if you find that you can't manage to sit in the sun each day. MenaCal.7 is regarded as a good calcium, vitamin D and vitamin K supplement.
Wishing you all the best with your pregnancy.
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