Calcium Rich Foods: Essential for Pregnancy & Toddlers
As a Brisbane-based online nutritionist specialising in maternal and child nutrition, I frequently receive questions about calcium requirements during pregnancy and for toddlers. Understanding which calcium rich foods to include in your family's diet is crucial for both mum and bub's health and development.
Why Calcium Matters During Pregnancy
During pregnancy, your body's calcium needs increase significantly. You're not only maintaining your own bone health but also building your baby's entire skeletal system. Pregnant women require approximately 1,000mg of calcium daily to support:
Baby's bone and tooth development
Proper muscle and nerve function
Blood clotting processes
Maintaining mum's bone density
When calcium intake is insufficient during pregnancy, your body will draw calcium from your own bones to meet your baby's needs, potentially leading to long-term bone health issues.
Calcium Requirements for Toddlers
Toddlers aged 1-3 years need around 500mg of calcium daily, whilst children aged 4-8 years require 700mg. This mineral is essential for:
Strong bone and tooth development
Proper muscle function
Healthy nerve transmission
Supporting rapid growth spurts
Top Calcium Rich Foods for Pregnancy and Toddlers
Dairy Products
Milk, yoghurt, and cheese remain excellent sources of bioavailable calcium. One cup of milk provides approximately 300mg of calcium - nearly one-third of a pregnant woman's daily requirement.
Greek yoghurt is particularly beneficial, offering both calcium and protein. A 200g serve contains around 400mg of calcium.
Cheese varieties like cheddar, mozzarella, and ricotta are calcium powerhouses. Just 30g of cheddar cheese provides 200mg of calcium.
Canned Fish
Canned fish with bones like sardines and salmon are exceptional sources of calcium. Just 100g of canned sardines contains a whopping 380mg of calcium - that's more than a glass of milk!
Canned salmon with bones provides approximately 200mg of calcium per 100g serving. The soft, edible bones are where most of the calcium is found, so don't remove them.
Pink salmon and mackerel are also excellent choices, offering both calcium and omega-3 fatty acids essential for brain development during pregnancy and early childhood.
These fish are perfect for:
Quick pasta dishes
Sandwich fillings
Fish cakes for toddlers
Adding to salads for pregnant mums
Plant-Based Calcium Sources
For families following plant-based diets or managing dairy intolerances, numerous calcium rich foods can meet nutritional needs:
Leafy green vegetables such as kale, bok choy, and broccoli offer excellent calcium absorption rates. One cup of cooked kale contains approximately 180mg of calcium.
Tahini and almonds are fantastic options. Two tablespoons of tahini provide around 120mg of calcium, whilst 30g of almonds offers 80mg.
Dried Figs and Apricots make for a quick and easy snack. Three figs packs ~40g mg of calcium.
Fortified Foods
Fortified plant milks (soy, oat, almond) often match dairy milk's calcium content. Always check labels to ensure adequate fortification.
Fortified cereals and tofu can significantly boost daily calcium intake, particularly beneficial for families with dietary restrictions.
Making Calcium Rich Foods Appealing for Toddlers
Getting toddlers to eat calcium rich foods can be challenging. Here are practical strategies:
Smoothies: Blend yoghurt with fruits and a handful of spinach
Cheese and crackers: Perfect finger food for busy toddlers
Hidden vegetables: Finely grate cheese into pasta sauces or mash cooked broccoli into meatballs
Calcium-rich snacks: Offer sliced cheese, yoghurt pouches, or almond butter on crackers
Maximising Calcium Uptake
Simply consuming calcium rich foods isn't enough - absorption is key. Enhance calcium absorption by:
Pairing with Vitamin D: Spend time outdoors or include vitamin D-rich foods
Limiting inhibitors: Reduce excessive caffeine and high-sodium foods around calcium-rich meals
Spreading intake: Consume calcium throughout the day rather than in one large dose
Common Calcium Concerns
Iron vs Calcium Absorption
Many mums worry about calcium interfering with iron absorption. Whilst there can be some interaction, maintaining balanced timing between iron-rich and calcium-rich meals usually prevents significant issues.
Lactose Intolerance
Families managing lactose intolerance needn't compromise on calcium. Lactose-free dairy products, hard cheeses (naturally lower in lactose), and plant-based alternatives ensure adequate intake.
Warning Signs of Calcium Deficiency
Watch for these indicators in both pregnancy and toddlers:
Frequent muscle cramps
Brittle or slow-growing nails
Dental problems
Delayed tooth eruption in toddlers
Excessive irritability
Supporting Your Family's Calcium Needs
Every family's nutritional requirements are unique, influenced by dietary preferences, allergies, cultural foods, and individual health needs. Whilst general guidelines provide a foundation, creating a personalised approach to incorporating calcium rich foods often yields the best results for busy families.
Whether you're navigating pregnancy nutrition, introducing solids to your baby, or managing a fussy toddler's eating habits, having expert guidance can transform mealtimes from stressful to successful.
Take the Next Step
Ready to optimise your family's nutrition with confidence? Nu Bubba offers personalised 1:1 consultations where we can discuss your specific calcium needs, create customised meal plans featuring calcium rich foods your family will actually enjoy, and address any concerns about pregnancy nutrition or toddler eating challenges.
For families seeking ongoing support, my personalised meal planning service takes the guesswork out of balanced nutrition, ensuring your loved ones receive adequate calcium alongside all essential nutrients.
Discover how you can start building stronger nutritional foundations for your growing family.
Cushla Cooney is a qualified nutritionist based in Brisbane, specialising in maternal and child nutrition. She supports expectant mothers, new mums, and families through personalised nutrition online consultations and meal planning services.