Your baby needs calcium for his growing bones, and you need it to keep yours strong and to help your muscles and nerves function. Aim for about 1,200 milligrams (that's four servings) every day. One of your best bets? Yoghurt: cup for cup, it contains as much calcium as milk — plus it's packed with protein and folate. The active cultures (i.e., good bacteria) in yoghurt can also help prevent stomach upset as well as yeast infections (which are more common in pregnancy). Blend yoghurt with fruit into smoothies, layer with granola in a breakfast parfait, substitute for sour cream or mayo in sandwich fillings, dips and salad dressings, or simply spoon it out of the carton.
Is your diet dairy-free? Find more calcium-rich foods to include in your diet.
Tip: To get the most calcium out of each serving, look for products that are also fortified with vitamin D, which boosts absorption.