Did you know that more than 60% of world’s population is lactose intolerant! Oh, you did! Oh..ok. I guess if you are already here reading an article on such a specific topic then you probably are either lactose intolerant or pregnant or both and have done your research alright! And if you haven’t already then to know more about Lactose Intolerance click here
So you are not alone in this…but does that really make you feel any less worried? My mommies to be, are you worried that you being lactose intolerant and not being able to consume milk will put you or your unborn infant at risk for malnutrition? If you are, then let me tell you this that you have nothing to worry about.
Milk is a very good source of calcium and protein for vegetarian people. But for any reason (being vegan, milk allergy or lactose intolerance) you can not consume milk or milk products, you need to know this…
Is a very important mineral nutrient. We need it for strong bones and teeth and that baby in your womb also needs it for its growth and development. We also need Calcium for normal neurological functions and for normal clotting of blood.
How much Calcium do we need?
You otherwise need ~600 mg of Calcium (RDA for Indians). But since you are carrying a life within you, your calcium needs have doubled during this period. Now you need 1200 mg of Calcium.
2 cups of milk + 1/2 bowl of yogurt + 2 ounces of cheddar cheese = 1200 mg Calcium (approximately!)
But really, lactose intolerance or not, do us Indian women consume that much of milk and milk products in a day? No, we don’t!
Well according to WHO reports, it is perfectly safe for pregnant women to take oral calcium supplements. And your doctor probably will prescribe you a supplement that has Calcium+ Vitamin D and is safest for you and your baby. And did you know that studies have shown that taking calcium supplements during pregnancy also reduces the risk of preeclampsia (bonus!)
Couple that with other dietary sources rich in calcium like Ragi/Nachni, Almonds, Broccoli, Beans (all kinds especially Rajma beans), Fortified Soya milk, Fortified fruit Juices, and you will have a diet that is not just rich in calcium but also far from boring!
Ever had Chocolate Dosa? No; then try this mouth watering recipe of ragi dosa by Tarladalal…trust me you will love it!
So my expecting mommies, do not stress about getting enough calcium during pregnancy. This is the most happiest time in every women’s life and let me help you make it even enjoyable by taking some of that stress away. If you have any specific queries do post them and will be glad to answer them. For expert nutrition advice, you can also consult with me at DawaiBox free of cost!
For more such tips and stories join our Newsletter,
She is a Registered Dietitian who does not believe in dieting; She has a Master’s Degree in Nutrition but she is not your “I know it all Nutrition Guru!”; She loves food but loves talking about food even more. Her articles are a direct reflection of her personal quest where nutrition science meets real life! Oh, and she is owned by a 3 m.o. naughty kitten 🙂