 Milk-based
foods in pregnancy
Dairy foods such as milk, cheese, yogurt and fromage frais make up about
one sixth of a healthy diet. During pregnancy these foods give us protein
and several vital vitamins and minerals - vitamin D, B group vitamins,
zinc and calcium.
Dairy foods also contain saturated fat. Too much saturated fat increases
our risk of heart disease and all types of fat can contribute to an unhealthy
weight gain. Happily, as with meat, we can enjoy dairy foods without taking
in too much fat. Many people now prefer to drink either semi-skimmed (half
fat) or skimmed (no fat) milk. Both have the same amount of protein as
whole milk and slightly more calcium. You may also like to look for reduced
fat spreads, cottage cheese, yogurts and hard cheese.
Some people prefer not to drink milk, but can still eat processed dairy products such
as cheese or yoghurt. Others find that their systems cannot tolerate any milk-based foods.
If this is the case, it is important that you eat other calcium-rich foods. The foods at
the top of this list are the best non-milk sources of calcium:
- Tinned fish - especially sardines and pilchards (including the soft bones!)
- Soya milk and tofu (made from soya) often have calcium added (check the labels, the
normal level for cow’s milk is 120mgs in 100mls)
- Foods made using white flour (which is fortified with calcium)
- Spinach and spring greens, chick peas, kidney beans and tinned baked beans
- Sesame seeds and almonds
- Oranges
- Dried figs
Reviewed by the babyworld midwife
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