Final answer:
A nurse should recommend three or more servings from the milk group to help a pregnant or lactating woman meet her RDA for calcium. Low-fat, non-fat, and lactose-free dairy alternatives can also be used. Calcium is also present in vegetables, nuts, and fish with bones.
Step-by-step explanation:
To assist a pregnant or lactating woman to obtain the Recommended Dietary Allowance (RDA) for calcium, a nurse should suggest three or more servings from the milk group. This group includes foods like milk, cheese, and yogurt. Not only do these items provide high levels of calcium, but they are also rich in other essential nutrients such as riboflavin (vitamin B2), protein, and vitamins A and D. Low-fat and non-fat dairy options are recommended as they contain the same amount of calcium as whole dairy products, but with fewer calories and less fat. Calcium is also found in green leafy vegetables, nuts, beans, seeds, broccoli, and in fish like salmon and sardines with bones. Lactose-free and calcium-fortified alternatives are available for those who cannot consume traditional dairy products.
For women who are pregnant or breastfeeding, an increased intake of 1.2 grams of calcium per day is essential. Calcium absorption is most efficient when combined with vitamin D, which can be found in dairy products or produced by the body with sunlight exposure. Factors such as a diet rich in acidic foods, lactose, and basic amino acids can also enhance calcium absorption.