Mothers Want to Know...

Non-Dairy Sources of Calcium
The following table outlines non-dairy sources of calcium amounts:

• Calcium fortified cereal and grains: 1 cup/250 g = 100-200 mg
• Bread: 2 slices = 50 mg
• Vegetables Broccoli: 1 cup/250 g = 100 mg
• Collards, Rhubarbs: 1/2 cup/125 g = 170 mg
• Blackstrap Molasses: 1 cup/250 g = 170 mg
• Kale, Spinach, and Turnips: 1 cup/250 g = 200-250 mg
• Fruits & juices Calcium fortified juice: 1 cup/250 ml = 300 mg
• Orange juice: 1 cup/250 ml = 50 mg (fortified
• 1 cup/250 ml = 300 mg of calcium)
• Soy beverages: 1 cup/250 ml = 300 mg
• Legumes Soybean nuts: 1/4 cup/65 g = 110 mg
• Beans: 1 cup/250 g baked = 150 mg
• Tofu: 3 oz/90 g = 190 mg
• Fish & seafood Sardines: 3 oz/90 g = 370 mg
• Salmon: 3 oz/90 g (canned) = 180 mg
• Tofu: 3/4 cup/165 g = 300 mg
• Nuts & seeds (sunflower, almonds, Sesame seeds: 1 oz/30 g = 280 mg
• Hazelnuts, cashews, walnuts, tahini, Almond butter: 2 tbsp = 80 mg
  etc.) Almonds: 1 cup/250 g = 300 mg

How Do I Breastfeed Twins?

• You can breastfeed both babies and, if there are any difficulties with exclusive breastfeeding, you may use supplements at the breast rather than using bottles.
• You may need to express breast milk as well as breastfeed if both babies were born prematurely and require special care until they adjust to breastfeeding and are gaining weight well.
• You can breastfeed your babies simultaneously or separately; there are advantages and disadvantages with each method.
• It is better to nurse each baby one at a time, but it will take up more of your time each day.
• Try practicing various breastfeeding positions (many mothers have found the football hold to be most successful with twins).
• You may try the cross cradle position with your babies facing each other and have the legs of one twin tucked under the other twin.
• Try the parallel position as well, with both babies facing the same way. Basically, one baby is in the football hold and the other is in the cradle hold position.
• Alternate breasts rather than always nursing the same baby on the same breast as this gives both babies extra visual stimulation and improves visual coordination.
• Accept help when it is offered from family, friends, support network, etc.
  

Are The Different Forms of Formula The Same In Terms of Nutrition & Convenience?

Nutritionally, all formulas are the same; they vary in terms of convenience and cost. Although the most expensive, ready-to-feed formulas provide the greatest convenience of all the formulas. Liquid concentrate formulas are reasonably priced and there are fewer mixing errors with this formula compared to powder formula. On the other hand, powder formula last up to a month after the can has been opened, making it more convenient for traveling.

Sample Menu (8-10 Months)

• Breakfast (7-8 am) Cereal + formula or breast milk
• Snack (10:30 am) Fruit
• Lunch (12-1 pm) Meat products with soup
• Snack (4 pm) Cheese or cottage cheese or mixed fruits with mixed vegetables
• Dinner (6:30 pm) Vegetables (e.g., mashed potatoes, squash, etc.)
• Snack (before bed) Cereal and formula or breastfeeding In-between meals You may use formula or breastfeeding