Servings
Pregnancy and breastfeeding
Twins or triplets
Dairy foods (or foods containing cow's milk) are the 4th group in the 'food triangle'. Eating sufficient dairy foods provides your body with its main source of calcium for the growth and strength of your bones and teeth and the growth of your baby during pregnancy. Calcium is also believed to be protective against high blood pressure and is an important component for muscles to function efficiently (especially to be able to contract and relax). Dairy foods also provide the body with protein, vitamins A and D and riboflavin.
The body automatically maintains its required calcium levels in the blood stream, by using the bones as 'storage vessels'. When a person does not have much calcium in their diet, their body draws on the calcium stored in their bones, to meet their body's needs. However, when calcium is eaten in adequate amounts (or more than the body needs at the time), the bones store the calcium and create strong, dense bones.
If you do not eat dairy products (or very little of them), then you will need to look at eating alternative foods that are high in calcium. (For example, there are some brands of tofu that have added calcium). This is particularly important during pregnancy, when the baby will draw on the mother's calcium stores in her bones, for their own growth and development inside the womb. This is discussed in detail in calcium foods.
Servings.The recommended daily intake of calcium for men and non-pregnant women is around 600 to 900 milligrams per day. One serving of a dairy food typically contains about 300 milligrams of calcium, meaning you should aim for at least 2 (and if possible 3) servings a day. It is ideal to choose low-fat (or non-fat) calcium foods (such as milk and yoghurt), to reduce the amount of fat you eat. Pregnant women should avoid soft cheeses (such as brie, camembert and ricotta), to reduce their chances of developing an illness called listeriosis.