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Are you getting enough calcium in your diet?

Calcium is required for the development and maintenance of the skeleton as well as for cardiac and neuromuscular function. In pregnancy the recommended intake stays the same (approx 1000mg daily) with the exception of women at risk of / experiencing pre-eclampsia. The WHO recommends increasing daily calcium intake significantly to around 1.5-2g calcium daily.

You can acquire calcium from a variety of dietary sources. Whilst dairy is trusty, it doesn’t always agree with everyone – values / digestive tolerance so be sure that if you aren’t eating dairy, that you are enjoying other plant sources in abundance to hit the RDI 1000mg.

Interestingly calcium present in (*good quality) soy milk can be as high as a serve of dairy milk.

Try including more of these foods in your diet:
+ Bony fish such as sardines or tinned salmon
+ almonds
+ dried figs
+ soy milk or other calcium fortified plant milk
+ spinach
+ sesame seeds / tahini (avoid if pregnant)
+ chickpeas
+ yoghurt
+ whole milk
+ hard cheese

Want to learn more about how best to nourish you and your baby for pregnancy 🤰? Well my new nutrition project @dayonefertility has got you covered with the ultimate online, evidence based, self paced course NUTRITION FOR PREGNANCY. Follow this link to find out more…

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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