The suitable calcium intake for pregnant women and lactating mothers is 1600 mg per day. In order not to affect the growth and development of children, experts recommend pregnant women to eat more calcium-rich foods such as dairy products and bean products, and it is best to supplement calcium under the guidance of a doctor.

Insist on drinking milk every day.

According to China's eating habits, it is recommended to drink at least 250 ml of milk every day after delivery to supplement the 300 mg of high-quality calcium needed in milk. If lactose is intolerant, you can drink yogurt in moderation.

Eat more soy products

Choose beans or soy products in your daily diet. Generally speaking, you can get 100 mg of calcium by consuming about 100 g of bean products. At the same time, choose cheese, dried seaweed, sesame or sesame paste, broccoli and kale to ensure that the calcium intake reaches at least 800 mg.

Eat lightly.

New mothers should eat light food. Salt is the enemy that threatens the health of bones. When the kidney excretes excess sodium, it will also be accompanied by calcium loss. New mothers must adopt simple cooking methods and choose a light diet, which is the correct way to ensure bone health.

Eat more fruits to supplement calcium.

Fruits contain elements such as zinc, potassium, magnesium and vitamin C, which can help calcium to be effectively utilized. The latest research in Britain found that women who often eat fruits and vegetables have higher bone density, which may be related to the rich trace mineral elements and vitamin C in fruits.