Healthy Dietary Sources For Pregnancy Woman – Whole Milk

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Got milk? The National Dairy Council would have you believe that milk is necessary for strong bones and healthy teeth. Its brilliant marketing cam­paign features celebrities and their milk mustaches, extolling the virtues of milk.

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Of course, they never mention the many other ways to include cal­cium in your diet. So let us repeat our mantra: pregnant women do not need to drink milk. Now, let us explain it.

The common assumption is that you need calcium and lots of it because not only do you need to keep your bones strong, but you need to keep your baby’s bones strong as well.

Without a doubt, you need calcium, but before you run to pour a glass of milk, read on. The absorption of cal­cium into your cells requires the activity of another cell called the osteoblast. When you consume calcium, these osteoblasts will utilize it to help create more bone.

At the same time this is happening, another cell called the osteoclast is busy breaking down and deporting calcium from the bone. It’s kind of like a tug-of-war between these two types of cells.

The problem is that when new bone is created, 50 to 70 percent of the osteoblasts die in the process. Fortunately, they are protected by the hor­mone estrogen. Estrogen actually inhibits absorption of calcium into the cells and thus saves your osteoblasts so they can continue to generate new bone.

The great thing during pregnancy is that your estrogen levels are elevated and thus prevent your bones from degenerating. Your body is an amazing machine. It also knows how much calcium to absorb in order to grow and protect bones.

On average, about 200 mg is absorbed daily whether you consume 200 mg or 2,000 mg. Your body will not absorb extra calcium if it does not need it. Contrary to popular belief, the less milk con­sumed, the lower the rate of osteoporosis.7 Countries that consume more milk have higher rates of osteoporosis.

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Another argument made for drinking milk is that it is rich in vitamin D, which is essential to calcium absorption in the gut. The most important source of vitamin D is not milk—it is the sun. Good old sunlight is far more likely to satisfy your vitamin D requirement than food.

If you live in an area where you can sit outside comfortably for ten to fifteen minutes without sunscreen, you can produce your own vitamin D. If you’re more likely to develop frostbite or be drenched from rain, consider eating the following foods, all of which contain the recommended daily amount of vitamin D.


- 1 1/2 cups of fortified breakfast cereal

- 1 ounce of salmon, uncooked

- 1 1/2 ounces of tuna, canned in oil


If you like milk, go ahead and drink it, but don’t feel as though you are required to do so because you are pregnant. Skim or low-fat is just as good as whole milk and has fewer calories.