Becoming a mother is a sea of change, dividing your life into a clearly defined “before” and “after”! The one thing that shouldn’t change though, is a healthy diet. You may be aware of the benefits of dairy foods during pregnancy: Protein helps to build healthy tissue¹; fat is essential for energy and growth²; and calcium³ and Vitamin D⁴ both contribute to your baby’s normal bone development.

What’s in a Dairy Serving?

Dairy is huge in Singapore! From Milo to bubble tea, we Singaporeans love our daily dairy fix. Consuming 2 to 3 servings of dairy a day can help us meet our daily calcium and protein requirements.

Plan to include low-fat dairy varieties in your diet, such as low-fat yogurt, reduced-salt cheese; and use low-fat spreads instead of butter. If you are flavouring your food with cheese, opt for a stronger-tasting cheese such as mature cheddar so that you don't need as much of it.

The following table shows nutritional value of some common dairy products⁵:

Keep in mind that some types of cheese should be avoided during pregnancy altogether, such as soft blue cheeses⁹. These can develop higher levels of listeria, which is a bacteria that carries significant risks during pregnancy¹⁰. It’s also important to make sure any milk and dairy foods you consume are pasteurised⁹.

Dairy-free Diets

If you're lactose-intolerant or follow a vegan diet, substitute dairy with other food sources to get the nutrients that dairy products would otherwise provide¹⁰. Protein can be obtained from meat, fish and pulses, while soy products and dark green leafy vegetables are recommended for an adequate calcium intake. For Vitamin D, regular exposure to sunlight and taking the recommended 15mcg per day as a supplement will help you meet your needs¹¹.

Good sources of dairy to add to your shopping list include:

•   Milk

•   Yogurt

•   Cheese