Super Foods + Smart Advice = The Best Prenatal Diet

Learn these food “equations” and apply them to your prenatal diet to keep you and your baby healthy.

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Osteoporosis Prevention

Fortified milk + sunshine = Osteoporosis Prevention

“If you don’t consume enough calcium, your baby is going to leach it from your bones,” says Blatner. This can lead to reduced bone mass and deterioration of bone tissue, which increases your susceptibility to fractures as you age.

In addition to 1,000 milligrams of calcium daily, you also need an adequate intake of vitamin D, about 200 international units (IU). “You can’t absorb calcium without vitamin D,” explains Blatner. To get enough, make sure the milk you buy is vitamin D-enriched, and try to get 15 minutes or so of sun exposure every day.

MORE VITAMIN D SOURCES: Cod liver oil, egg yolks, fatty cold-water fish such as wild Pacific salmon, sardines and herring.

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