Top 5 Dairy Products for a Healthy Pregnancy

The top 5 dairy products for a healthy Pregnancy are Milk, Curd, Paneer, Cheese, and Yogurt. Milk products in pregnancy provide nutrients like calcium, protein, and vitamin D.

The nutritional demands of an expectant mother rise with the progression of pregnancy.

Milk products contain all the nine essential amino acids needed for the development of the baby.

• Avoid milk products only if you are lactose-intolerant.
• Avoid unpasteurized forms of any milk and its products.
• Avoid mold-ripened soft cheese such as feta, camembert, brie, and chevre as they may contain Listeria bacteria.

Choose the right Dairy Products for a Healthy Pregnancy

Milk products are a rich source of calcium needed for the development of the bones of the baby. It is often recommended to opt for low-fat and pasteurized dairy products to avoid the risks of contamination.

• Pasteurization is a process of destroying harmful bacteria without disturbing the nutritional content of dairy products.
• Eat ice creams rarely as they are high in calories and sugars. Cravings for ice creams may be high which can be compensated by alternating ice creams with low-fat frozen yogurt.
• Choose hard cheeses over soft cheeses that are pasteurized. A great alternative for cow milk is almond milk and soy milk.
• Regular consumption of low-fat milk has been found to increase birth weight in babies when compared to women who drank less milk delivered underweight babies according to a clinical study.
• Dairy products are also a rich source of proteins which is the much-needed nutrient for the formation of a baby’s tissues and the build-up of the uterus.
• Curd/Yogurt can be taken as a part of the meal or as a mid-meal alternative. The probiotics present in the curd help in relieving gastric problems during pregnancy.
• Paneer is a warehouse of protein and calcium. It proves to be a great source of energy and helps in maintaining body weight as paneer keeps you full for a long time thus reducing the hunger pangs.

The Nutritional Value of Cow’s Milk for Pregnant Women

Is it safe to drink cow milk during pregnancy? Should milk be included in the pregnancy food chart? Is milk good or bad for pregnancy? These are some of the frequent questions every mom-to-be has, let’s clarify all your questions.

Milk can be a great option for pregnant ladies as it is enriched with proteins and calcium needed for the growth of bones in the developing baby.

Intake of cow milk after boiling is safe for consumption. Check whether the milk is pasteurized if it is store-bought milk. Raw milk and unpasteurized milk can contain Salmonella, Listeria, and E.Coli bacteria which may occur due to handling and storage.

If you are lactose-intolerant try to get calcium from other plant sources.

Soy milk and almond milk are some of the options for dairy-free milk sources. It is advised to avoid coconut milk as it is rich in saturated fats which may lead to unwanted weight gain during pregnancy.

Almond milk contains calcium and vitamin A, but it is comparatively less when compared to cow’s milk. Make sure you consume other sources of calcium-rich foods if you are non-dairy.

Cow’s milk is the safest milk during pregnancy. It is regarded as the healthier choice as it is free from chemicals, steroids, and adulteration.

Milk is an excellent source of protein, calcium, and vitamin D which are much needed for the formation of bones in the unborn child.

Cow milk is the first source of milk products during pregnancy.

It is a rich source of protein essential for forming new cells in the baby. 2-3 servings of pure cow’s milk are recommended during pregnancy to meet calcium needs.

The protein in the milk helps strengthen the uterus and improves the blood supply to the baby. 8-9 gm of protein can be obtained from a single glass of milk.

Vitamin D prevents low-birth weight in newborns. Avoid raw or unpasteurized milk as it may contain harmful bacteria.

Why Curd Should Be a Part of Your Pregnancy Diet?

Women undergo certain metabolic and hormonal changes when pregnant. This causes an increase in body temperature due to these changes. The increase in body temperature can cause the calls to dry up. Dehydration can lead to several health concerns.

Consuming curd can keep the body temperature stable and create an ideal environment for the growth of the baby inside the womb. Curd is an excellent source of protein, calcium, vitamins B, C, and D, magnesium, and phosphorus. In fact, the calcium content of curd is higher when compared to milk.

The calcium and protein requirements increase to meet the requirements of the growing fetus. Curd helps in avoiding nutritional deficiencies and constipation problems and promotes good health. The lactose is converted into lactic acid in the curd which lactose-intolerant persons can tolerate.

Curd is also rich in probiotics that provide numerous benefits to the intestines and helps in maintaining a healthy gut. The vitamin D present in the curd helps to keep uterine fibroids at bay.

Add a small bowl of curd when you eat spicy foods to ease the effects of spicy foods and prevent acidity and heartburn.

Curd is regarded as heart-friendly food. It decreases cholesterol levels and lowers blood pressure. When the blood pressure rises, it leads to a condition called preeclampsia which is caused when the magnesium levels are low. Curd is also a good source of magnesium that prevents premature uterine contractions and preterm birth.

Curd aids in relieving stress and anxiety during pregnancy. Curd is a calming food that serves as a great substitute for cakes and ice creams.

Avoid eating curd at night as it may tend to cause cold and cough, and promotes the formation of mucus. Do not eat curd on an empty stomach as the acids present in the stomach kills the beneficial lactic acid bacteria.

Paneer is a Tasty and Nutritious Choice for Pregnant Women

Paneer is an excellent milk product during pregnancy. Panner is rich in calcium and good-quality protein to meet the recommended daily requirements. The calcium content of the paneer helps in the formation of bones and teeth of your baby.

The protein source of the paneer provides energy and increases stamina and keeps you free from morning sickness during the first trimester of pregnancy.

Panner has an increased satiety value that controls your hunger pangs and keeps you full for a long time, thereby aiding in weight loss. It is also helpful in managing blood sugar levels during pregnancy. It can be taken as a part of the meal or as a snack.

Panner helps in reducing inflammation and joint pains that cause discomfort during pregnancy due to its anti-inflammatory properties.

Always check if the paneer is made from pasteurized milk to assure safety. If possible, make your paneer at home which is safe and healthy. Avoid the intake of paneer if you are lactose-intolerant.

Avoid consuming raw paneer. Check the expiry date of the paneer if it is a store-bought one. Always use the paneer within 2-3 days of manufacture and do not store it for too long. Discard the paneer if there is any discoloration or bad odor.

Do not consume paneer in excessive quantities as too much may lead to digestive discomfort and stomach issues. Limit your panner intake if you have high blood pressure as paneer is a rich source of sodium.

Is it Safe to Have Cheese during Pregnancy?

Cheese made from pasteurized milk is a good source of calcium, protein, and vitamin B12 and can be taken as a part of a healthy diet. Numerous varieties of cheeses are available in the market some of which are not good for expectant mothers.

The cravings for cheese indicate that the body needs protein and calcium to support the growth of the child during pregnancy. It is recommended to eat hard cheese like cheddar cheese and parmesan cheese. Hard cheese does not contain much water like soft cheese so bacterial growth is less in hard cheeses.

Too much of anything is not good during pregnancy. Although cheese is a good source of calcium, eating more quantities of cheese may lead to constipation and digestive issues during pregnancy. Cheese contains a high-fat content which leads to unwanted weight gain during pregnancy.

Soft cheeses can cause Listeriosis which is caused due to the contamination of listeria bacteria. Listeria infection can lead to miscarriage or stillbirth.

Some cheeses like brie, camembert, and chevre (Goat cheese) are made with unpasteurized and raw milk making them unfit for consumption during pregnancy as it increases the risk of infections.

If you want to eat soft cheeses during pregnancy, cook them until it boils and consume them immediately after cooking.

Cottage cheese, cream cheese, feta cheese, mozzarella, and cheese spreads that are made with pasteurized milk in a hygienic environment are safer to eat in moderation during pregnancy.

Opting for low-fat pasteurized hard cheese is a smart way to avoid unnecessary weight gain.

Yogurt is a Pregnancy Superfood

Yogurt is rich in calcium which is needed for the development of bones and teeth in the baby. If your diet is deficient in calcium, the body extracts the calcium from the bones which makes the bones weaker. Calcium is a vital nutrient required for the absorption of vitamin D in the body.

Yogurt consists of healthy probiotic bacteria that keep the gut healthy. Yogurt is also a rich source of protein and plain yogurt does not raise blood sugar levels and is diabetes-friendly.

Check for the pasteurization process and sugar content if you are buying yogurt from the stores.

Yogurt can be consumed as a part of your meal every day to meet the daily requirements of calcium and protein.

Acidity and heartburn can be reduced to a greater extent with the consumption of yogurt. It is also known to lessen the effects of spicy foods taken during the course of the day.

Yogurt serves as a great alternative to sweets and desserts. It can be consumed with nuts and fruits for a healthier snack.

Yogurt improves the digestion of food and the absorption of nutrients in the digestive tract. Digestion decreases with the progression of pregnancy. Yogurt prevents constipation and aids in digestion.

The daily recommended calcium intake can be met by consuming 3 servings of yogurt per day.

Yogurt helps in the relaxation of blood vessels which helps in the prevention of pregnancy-related hypertension issues.

Uneven skin tone and dry patches can be observed in many pregnant women due to hormonal imbalances. This problem can be overcome by the intake of yogurt. Yogurt is rich in vitamin E that helps to maintain healthy skin and wards against pigmentation.

Yogurt helps in reducing the production of cortisol, a stress hormone that can lead to weight gain in the mother and unborn child.

Yogurt is needed for supporting muscular health as calcium is needed for the normal contraction of the muscle fibers.