Here’s a tip from our Dietitian, Cynthia Bou Khalil.
The goal is to get 1,000 milligrams of calcium daily. 3 to 4 servings of dairy per day will allow you to meet this requirement.
Calcium-rich dairy foods include milk (300mg / 1 cup), yogurt (300 mg / 1 cup), and cheese (200 mg per 30g of yellow cheese).
For those women who face difficulties in drinking milk, there are many calcium-fortified juices containing the same amount of calcium per cup as milk.
Consult your dietitian in order to attain a complete plan for each trimester of your pregnancy.