Foods/Sources

Foods in this group include all varieties of milk, yogurts, fromage frais and cheese. Butter and margarine are not included in this category as they are a fat and should be used sparingly.

Importance

The foods in this group are particularly high in calcium and are an excellent source of protein. Dairy foods are very important during pregnancy because calcium helps your baby's developing bones harden.

Servings

You should aim to eat 2-3 servings each day.

Examples of servings include:

• 1/3 of a pint of milk
• A small pot of yoghurt or fromage frais
• 40 g (1½ oz) hard Cheddar-type cheese.

If you are vegan or have an allergy to dairy foods you need to ensure an adequate calcium intake from alternative sources, soya products enriched with calcium are often helpful.

Tips

Eat or drink moderate amounts and choose lower fat versions whenever you can. Lower fat versions means semi-skimmed or skimmed milk and low fat and sugar varieties of yogurts and fromage frais.

There are some cheeses that should be avoided in pregnancy because of the risk of listeria, for more information see our cheese and listeria pages.