Pregnancy
Nutrition during pregnancy
Pregnancy places greater nutritional demands on the body. Getting the right nutrients through a varied diet that includes all five food groups is essential—not just for your own health but for your baby’s growth and development too.
Key nutrients and their function in pregnancy
- Calcium: essential for baby's bone and teeth development. Insufficient calcium in the maternal diet can put the mother's own bone health at risk.
- Protein: supports the growth of foetal tissues and maintains maternal tissues. It also plays a crucial role in increasing blood supply during pregnancy.
- Carbohydrate: provide essential energy for foetal development while maintaining maternal energy levels throughout pregnancy.
- Iodine: crucial for foetal brain and nervous system development.
- Hydration: adequate hydration during pregnancy supports increased blood volume, amniotic fluid production, proper digestion, nutrient absorption and helps prevent constipation.
Dairy foods in pregnancy
Dairy products like milk, cheese and yoghurt are packed with essential nutrients that support you and your baby during this important time.
So, how much dairy do you need each day?
- Under 18? Aim for 3.5 serves of milk, cheese or yoghurt.
- Aged 18–50? You’ll need 2.5 serves a day.
One serve = 1 cup (250ml) of milk, ¾ cup (200g) of yoghurt or 2 slices (40g) of cheese.
Simple, satisfying and good for both of you.
Safe dairy consumption tips
- Choose pasteurised products
- Choose hard cheeses
- Prepare, cook and store food safely
- Manage pregnancy symptoms
During pregnancy, always opt for pasteurised milk, cheese and yoghurt. Pasteurisation is a process that heats dairy to kill harmful bacteria (like Listeria) that could put you or your baby at risk. Most products in Australian supermarkets are pasteurised, but it’s worth checking the label, especially on soft cheeses or items from farmers' markets.