Pregnancy is a beautiful and physically demanding journey. For more than nine months, it can mean blood, sweat, and tears, all for the reward of seeing a growing smile, hearing joyful baby coos, and smelling that sweet baby aroma (before the solids).
When you begin to think about nourishing your body well to feed you and your baby, the idea alone can be overwhelming. Between the lists that tell you what you can’t eat, and the ones that tell you what you have to have, choosing what’s right for you and your baby can be a constant game of ‘This or That’.
I remember being pregnant with my third child and struggling to figure out how to eat for both myself and my baby while managing daily responsibilities. Then I realized I needed to keep things simple.
Have you ever been in my shoes, or are you currently there? Rummaging through food labels, overlooking the lunch meat and sushi aisles of the grocery store, but too exhausted to want to plan a gourmet meal prep spread?
Well, today I’m going to share some simple ways to nourish your body during pregnancy and postpartum, like the boss mom you are, by using dairy as a staple.
Dairy for Pregnancy and Postpartum Nutrition
Before we get into my list of simple nourishment, you may be asking: why dairy during pregnancy? Dairy foods can provide essential nutrients for you and your growing baby, such as calcium and vitamin D for bone development, iodine and choline for brain development and breastmilk production, and potassium for hydration and helps combat hypertension.
Furthermore, according to the National Medical Association, African Americans like myself tend to fall short of vitamin D and calcium, and there is additional concern when it comes to choline.
These deficiencies can pose health risks to mothers and affect healthy fetal development. Including dairy foods can help contribute to meeting these nutrient needs.
Overall, dairy offers a practical, affordable, and flexible way to help meet nutrition needs during pregnancy and postpartum. Incorporating dairy can make it easier for many moms and babies around the world to get key nutrients necessary for health and development.
Tip #1 – Grab-and-Go Protein to Support Pregnancy and Breastfeeding
Whether you’re tired from first-trimester exhaustion or looking for a protein boost for breastfeeding, there is one main staple that rises above the rest in my book: yogurt. It is a high-protein food that is easy to tolerate and requires minimal effort. It’s like the unicorn food you didn’t know you needed!
Keeping individual containers or a large family-size pint handy makes this grab-and-go food accessible and satisfying. Eat it alone, or pair with oatmeal and fruit for a nutrient-powered parfait that nourishes you and, if nursing, can help support your overall nutrition needs during breastfeeding.
Tip #2 – Ready-to-Drink Hydration
Ever notice how thirsty you get as you reach the end of your pregnancy? Or the dryness that often comes after your newborn cluster feeds? While water is always good and necessary for milk production, I also recommend a refreshing glass of milk for quick hydration, natural electrolytes, and easy calories.
If regular milk bothers your stomach, try lactose-free versions, which are often affordable and just as beneficial.
Tip #3 – No-Cook Nutrient-Dense Snacks
Ok, it’s time to tap into the kids’ lunch box. Not literally, just know their snacks can be your snacks. Pairing a cheese stick with fruits and vegetables can be an effortless way to loop in protein, calcium, probiotics, and fiber, for strong bone development in baby, and a functioning gut for mama.
If you are looking for more no-cook options and texture isn’t an issue, try a longtime favorite: cottage cheese + fruit. Cottage cheese is a high-protein food that contains just as many essential nutrients as other dairy foods.
Tip #4 – Blended Nutrient-Packed Smoothies
Smoothies are an easy way to fill your nutrient cup. They are simple to drink and digest, and can be filling in just one cup. Blending fruits, vegetables, yogurt, milk, and other ingredients helps maintain your energy and hydration levels.
This is also a dream beverage if you are carrying or nursing through the Spring or Summer when high temperatures can have you feeling like you are walking through the Sahara Desert.
The best part is that if you don’t finish it, you can always freeze your leftover smoothies in popsicle molds for a convenient and refreshing snack!
Tip #5 – Warm Comforting Drinks
If you are carrying or nursing during the cooler months, you may be missing out on your favorite warm beverages. You are not forgotten! Insert–Golden milk. Combining warm milk packed with eight grams of protein, and a dash of spices such as turmeric, ginger, cinnamon, and black pepper can support tired legs from inflammation, provide hydration, and even soothe the morning sickness that may come with the first trimester or when you are freshly postpartum, and hormones are making major shifts.
Also, what mama doesn’t love to put her feet up and relax with a warm beverage, even if just for five minutes, to appreciate your body and be in the moment for a change?
Simple Doesn’t Have to Mean Nutritionally-Lacking
Just because it’s simple doesn’t mean it has to lack what you need. In fact, the simpler it is, the easier it is to commit to nourishment while still maintaining your focus on other things, such as ObGyn appointments and newborn check-ups!
Choosing nutrient-dense foods like milk, yogurt, and cheese can help provide protein, calcium, and essential nutrients needed to support both mom and baby. In fact, the Dietary Guidelines for Americans recommend including about three servings of dairy foods daily as part of a healthy eating pattern to help meet nutrient needs during pregnancy and lactation.
Whether you are navigating pregnancy cravings, breastfeeding hunger, or postpartum recovery, keeping easy options on hand can make nourishing your body more manageable during this busy season of life.
For more pregnancy and postpartum nutrition snack and meal ideas, visit our American Dairy Association NE resources page!
