Quick Links

Interested in a specific section? Click the links below to jump directly to those resources.

Dairy During Pregnancy

Including dairy in your diet every day can significantly impact your child’s brain development, bone strength, and immune system before they even take their first steps.

The current Dietary Guideline for Americans identify iron, folate, choline and iodine as specific essential nutrients needed for pregnancy and lactation. Vitamin B12 deficiency may be of concern for young women of reproductive age.

According to the American Academy of Pediatrics, dairy provides 7 of the 14 nutrients important for early brain development.

The Importance of Dairy for Women of Color During Pregnancy

Nutritional equity is vital for maternal and infant health. Women of Color can face unique health disparities and higher rates of certain nutrient deficiencies, making a nutrient-rich diet including dairy even more critical.

Dairy foods like milk, yogurt, and cheese provide a powerful package of essential nutrients that can help address these disparities head-on. They are a key source of iodine, choline, and vitamin B12, nutrients we will explore below, which are crucial for fetal brain development and are often found in lower levels in populations with lactose intolerance or lower dairy intake.

By intentionally including dairy, Women of Color can take a significant step towards closing nutrient gaps and building a strong foundation for their baby’s health.

Hear from experts and other moms of color about the role of nutrition in their pregnancy journey:

Nourish the Journey Video Series

Enjoying Dairy with Lactose Intolerance

It’s a common concern: many women, particularly Women of Color, avoid dairy because they experience discomfort from lactose intolerance. The good news is that with a few smart strategies, you can still benefit from the powerful nutrients in dairy during your pregnancy.

What is Lactose Intolerance?

Lactose intolerance is the inability to fully digest lactose, the natural sugar found in milk. It’s caused by a deficiency of lactase, the enzyme needed to break down lactose. It is important to know that lactose intolerance is not an all-or-nothing condition. Most people can tolerate some amount of lactose.

Below are a few tips for including dairy into your diet.

These are real dairy products with the same 13 essential nutrients, but the lactose has been pre-digested. They are a fantastic, easy swap.

Hard, aged cheeses like Cheddar, Swiss, and Parmesan contain very little lactose and are often well-tolerated.

The bacteria in yogurt help your body break down lactose, making it easier to digest.

Having a small serving of milk with food, rather than on an empty stomach, can slow digestion and improve tolerance.

Pregnancy Note: Many women find their tolerance for dairy changes during pregnancy. It’s worth trying small amounts to see how you feel. Your and your baby’s health is worth the experiment!

Key Nutrients During Pregnancy

Proper nutrition during the postpartum period is essential for supporting a mother’s recovery, maintaining energy levels, and helping her produce nutrient-rich breastmilk for her baby.

Iodine plays a crucial role in regulating your metabolism, maintaining body temperature, and most importantly during pregnancy, supporting the production of thyroid hormones. These hormones are vital for fetal brain development.

Despite its importance, iodine deficiency remains a global concern. According to the World Health Organization (WHO), it is the leading preventable cause of brain damage worldwide. Pregnant individuals are especially vulnerable, particularly if they don’t regularly consume iodine-rich foods like dairy.

Choline plays a key role in fetal brain development and may help lower the risk of certain birth defects. Although the body can make a small amount of choline, it’s not enough to meet your needs during pregnancy.

Animal-based foods, like dairy products, are top sources of choline in the average American diet. Dairy foods, including milk, yogurt, and cheese, not only supply choline but do so in forms that are easy for the body to absorb and use. Some plant-based foods also contain choline, but in smaller amounts.

Vitamin B12 is a water-soluble vitamin that plays a key role in your body’s metabolism, DNA production, and red blood cell formation. It’s also critical for the development of your baby’s brain and nervous system, especially early in pregnancy. Vitamin B12 is found primarily in animal-based foods like dairy milk and other dairy products.

Proper nutrition during the postpartum period is essential for supporting recovery, maintaining energy levels, and helping produce nutrient-rich breastmilk.

Vitamin B12 deficiency is more common for those following vegetarian diets. Since B12 is primarily found in animal products, dairy serves as an excellent and accessible source to help maintain healthy levels during pregnancy.

Dairy for Postpartum Health and Breastfeeding

Dairy foods are rich in 13 essential nutrients including calcium, protein, vitamin D and vitamin B12. These key nutrients support bone health, muscle repair, and immune function, all of which are vital as the body heals after childbirth. A well-balanced diet that includes dairy can also help combat postpartum fatigue, regulate mood, and reduce the risk of nutrient deficiencies.

Ensuring adequate intake of nutrients like Vitamin D and B12 from dairy can be a supportive part of a holistic postpartum wellness plan.

And with time often in short supply, dairy foods offer a quick and nourishing solution. Whether it’s a slice of cheese, a cup of yogurt with berries, or a glass of milk while baby naps, dairy can easily fit into an unpredictable postpartum schedule.

Breastfeeding and Dairy

Consuming sufficient dairy products during breastfeeding helps ensure that you receive the nutrients needed to support lactation, while also providing infants with high-quality breastmilk that supports growth and cognitive development.

Many of the nutrients critical during pregnancy remain just as important while breastfeeding. The baby’s brain continues to develop more rapidly during this time than any other stage in life.

Among these key nutrients, iodine and vitamin B12 in breastmilk are directly influenced by diet. If intake is too low, the levels in breastmilk may be insufficient to meet baby’s needs. Choline also plays a vital role – levels in breastmilk increase rapidly after birth and remain stable thereafter. However, preterm breastmilk contains lower levels of choline. To have sufficient levels of these nutrients, it is important to have a balanced diet that includes dairy products, protein-rich foods, eggs, fish, and iodized salt.

Dairy for Infants and Toddlers

Dairy continues to nourish babies well after birth. From birth to age two, a child’s brain continues to grow and develop, laying the foundation for lifelong health. From cognition and a strong immune system to optimal growth and development, dairy foods paired with other nutritious foods, like fruits, veggies and whole grains, can provide an overall healthy diet that growing children need to thrive.

Bottom line, dairy helps build bodies, bones, and brain.

When to Introduce Dairy

Always consult your child’s healthcare provider before introducing solid foods to ensure it aligns with their developmental needs.

  • While breastmilk or iron-fortified infant formula is recommended as the primary source of nutrition for baby’s diet, the current dietary guidelines recommend introducing complementary foods when the baby is 6 months of age or developmentally ready.
  • First introduction of dairy foods can include whole milk yogurt and cottage cheese. (The recommended serving size for an 8- to-12-month-old child is about ¼ cup to ½ cup.)
  • Around 9 months, babies can begin trying finger foods, such as a half-ounce serving of cheese.
  • Note: As babies grow, developmental cues will progress – from early signs like strong head control and the ability to move food to the back of the mouth for swallowing, to more advanced skills like grasping objects.

  • Within the first 12 months, a baby’s brain doubles in size. To fuel this rapid growth, the toddler’s brain uses over 50% of the daily calories consumed.
  • This period is an ideal time to introduce plain, whole milk as it provides a concentrated source of calories and nutrients.
  • For toddlers no longer consuming breastmilk or iron-fortified formula, the current dietary guidelines recommend 1 2/3 cups to 2 cups of dairy per day to help meet nutritional needs.

  • At the age of two, dairy foods like low-fat or fat-free milk, yogurt and cheese are fundamental to good nutrition.
  • The current dietary guidelines recommend starting with 2 cups of dairy per day because dairy provides a powerful package of 13 essential nutrients that help build strong bones, support muscle growth and repair, and convert food into energy.
  • It’s important to get the right amount of dairy in your diet. Dairy offers nutrients many kids don’t get enough of, like potassium, calcium and vitamin D.

Dairy-licious Recipe Ideas

Need some recipe inspiration?  These are perfect for mom-to-be, moms, and toddlers!

Cheesy Party Sticks

View Recipe

Fruity Frozen Yogurt Bites

View Recipe

Cheesy Baked Oatmeal Quiche Cups

View Recipe

Resources

See below for a variety of health resources focused on dairy’s role in pregnancy and the first two years of life for infants and toddlers.

Pregnant and Breastfeeding Women

Importance of Iodine in Prenatal Brain Development

Airplane Choo Choo – A Guide to Feeding Your Baby

Infants 6-11 Months

Toddlers 12 – 23 Months

Preschoolers 2 – 5 Years

Dairy is a Healthy Way to Nourish Brains, Bones, and Bodies – Parent Resource

Perfect Pairings for 1-to-5 Year Olds