Dairy products are an important part of a healthy pregnancy diet because they provide essential nutrients such as calcium, protein, and vitamin D. Calcium is important for the baby's bone development, and vitamin D helps the body absorb calcium.
Good dairy options during pregnancy include:
Milk: Milk is a good source of calcium, protein, and vitamin D. Choose low-fat or fat-free milk to reduce the amount of saturated fat in your diet.
Yogurt: Yogurt is a good source of calcium, protein, and vitamin D. Choose plain, low-fat or fat-free yogurt to reduce the amount of added sugar in your diet.
Cheese: Cheese is a good source of calcium and protein. Choose low-fat or reduced-fat options to reduce the amount of saturated fat in your diet.
Fortified dairy alternatives: Dairy-free options such as soy milk, almond milk, and coconut milk can also be a good source of calcium and vitamin D if they are fortified.
It is recommended to consume at least 3 servings of dairy per day during pregnancy. A serving is equivalent to 1 cup of milk, 1 cup of yogurt, or 1.5 ounces of cheese.
If you have trouble digesting lactose, you can try lactose-free dairy products or consider taking a lactase supplement to help with digestion. You can also get calcium from non-dairy sources such as leafy greens, almonds, and fortified tofu.
It is important to choose low-fat or reduced-fat dairy options to reduce the amount of saturated fat in your diet and to limit your intake of high-fat dairy products such as whole milk, cream, and high-fat cheese.
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