Between weeks four and six of your pregnancy, your baby’s bones will start to form, so it’s important that you have enough calcium in your body. Calcium is also important to help your baby’s muscle, heart and nerve development. Great sources of calcium are dairy products like milk, cheese (go for the pasteurised kind) and yoghurt. You can also find it in some nuts and seeds e.g. sesame seeds, brazil nuts and almonds, as well as vegetables like broccoli, and kale (a type of cabbage). Canned fish (with bones) like salmon also has plenty of calcium.
Having enough Vitamin D helps your body absorb calcium, and the main source of this is simple sunshine on your skin. That doesn’t mean you should spend hours catching rays in the back yard and risk getting sunburnt, especially not here in NZ where our UV count is very high. Stick to the sun safe rules, wear sunscreen, and stay out of the sun during the hottest part of the day. However, you do need to expose your skin to some sunlight to get enough Vitamin D. In winter it can be hard to get enough Vitamin D, so make sure you spend time outdoors and show your skin some sunlight. The exact amount of sun you need to produce enough Vitamin D varies from person to person, but if you spend most of your time indoors, or cover your skin with clothing all year around, you may need to chat to your GP about whether you need a supplement.