Pregnancy superfoods : dairy in pregnancy

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By Nicola Conville

During pregnancy, dairy products such as milk, cheese and yoghurt are very important to you and your growing baby. Dairy is a great source of vitamins A, B, D and E, protein and calcium. These nutrients are important for your baby's developing bones, teeth, muscles, heart, nerves and blood clotting. Calcium also helps reduce your risk of pre-eclampsia and pre-term birth.

How much should you eat?

Expectant mums should aim to consume three to four servings a day, which includes 250ml of milk, 40g (2 slices) of cheese or 200g of yoghurt. For vegans or anyone with lactose intolerance, fortified soy beverages can supply adequate amounts of dietary calcium.

Up until 2006, Australian dietary recommendations advised increased calcium intake during pregnancy, but this advice has since been revised. Although your growing baby requires a large amount of calcium, particularly in the third trimester as the bones develop and strengthen, your own increased capacity to absorb dietary calcium will make up for this loss without the need for extra calcium intake. There is also no need to switch to full-fat dairy products if you weren’t consuming them previously; as you can get all the nutrients you need from non-fat or low-fat dairy products.

Are there any types of dairy that should be avoided?

Due to the risk of listeria, which can be very harmful to your unborn baby, unpasteurised dairy, soft-serve ice cream and soft cheeses such as Brie, Camembert and ricotta, are not recommended for consumption during pregnancy. The only exception is if these soft cheeses are fully cooked, as the listeria infection is destroyed by heat.

Sources of calcium:

Not all sources of calcium are created equally. Look for the calcium-rich foods that offer richer amounts of calcium, for less consumption.

Good: Fortified soy milk, orange juice, tofu and bread
Better: Milk, cheese, yoghurt
Best: Evaporated milk (has double the calcium of regular milk).